Wednesday, December 31, 2014

Super Easy, Over Easy (No dish clean-up!)

This is a super yummy breakfast with zero clean-up! As a mom "no clean-up" alone during a busy morning makes this breakfast a winner! 

We have recently discovered the diverse abilities of our waffle maker. I like that the waffle maker  adds a touch of crunch to this dish . It cooks in 2-3 minutes flat and requires no cooking skills.

Before plugging in the waffle maker first add cooking spray to assure that eggs do not stick to waffle iron.  

Simply add a piece of bread to the center of waffle iron. We like whole wheat sunflower bread but a regular whole wheat, a protein bread or sprouted bread would also work. If you have picky eaters you can also cut off the outside with a pizza cutter and have room for two pieces of bread at a time. 

Add a single egg and close the waffle maker. There is no need to turn the waffle maker upside down if you have one that turns. Cook for 2-3 minutes depending on how you like your eggs.

Open and simply peel out of the maker. You can pull off the egg that cooked off of the bread and put it on top of the bread to eat.

Salt and pepper and Wa-la! You have a delicious, healthy, fast, no-clean up meal in 2-3 minutes! My kids love to eat this with their hands which also makes it a great on the run meal.  My husband added agave and cinnamon to make it more like french toast.

 This is how the waffle maker looks after taking off the egg. We have a great waffle maker and we keep it sprayed so we simply unplug, cool and put away. 

Happy Healthy Eating!
- Susan

If you liked this recipe you can get more like this plus a taste of SUCCESS! Sign up for my meal plan, shopping list, bulk prep andrecipes they are absolutely free.

Sunday, December 28, 2014

The Truth About My Dad the Cop

The Truth About My Dad The Cop 

Since there is a lot of discussion about police officers right now I’ve decided it is time to come clean and unveil information about my dad a cop that may reveal the nature of his character and that of other people in uniform that are so freely criticized.

Wednesday, December 24, 2014

Protein Pancakes Recipe

Here again is my FAVORITE protein pancake recipe! This is the recipe I use to bulk prep with. 
½ cup oats
¼ cup non-fat cottage cheese
1 tbs protein powder
2 egg whites 
¼ banana
2 tbs Agave nectar
blend dry ingredients until the oats are turned into flour. Add the wet ingredients and blend some more.  *Add water until the batter is the consistency you like. 

Spray non stick spray on griddle. Preheat to griddle/pan and cook pancakes 2-3 minutes. Drizzle agave on top and serve. *NOTE: add water if your cottage cheese is thick.  I like my pancake batter to be more runny so it spreads well on the griddle.

Double or quadruple the recipe and have your breakfast ready to go in the morning! 

Happy Healthy Eating!

- Susan

For my free clean eating meal plans go here and enter your name and email. The printable pdfs come with shopping lists, bulk prep, the meal plan and recipes.

Wednesday, December 17, 2014

Helpful Appliances for Healthy Eating

I'm often asked about what appliances a person should have when starting out on their clean eating plans.  Here are the top 5 I recommend and they are in order of importance!

1. Blender - I use my blender for lots of different things.  I use it to turn my oats into oat flour, I blend cottage cheese to make protein ranch and of course you can't forget the smoothies and post workout shakes.

Wednesday, December 10, 2014

3 Reasons why I choose to exercise even when I get hurt

As I write this my leg is tight and painful. After past encounters with shin splints, pulled muscles, plantar faciaitis and even a stress fracture my current glute tear has proved to be the longest recovery. I refer to it jokingly as a real "bummer".

I’ve been running and exercising seriously for over 22 years and some of my friends shake their heads at me each time a new injury surfaces. They wonder why in the world I would keep exercising when I seem to keep getting hurt. The truth is that I have 3 main reasons that I will explain below.

Wednesday, December 3, 2014

Clean Eating for Beginners

Boy does anyone else spiral when it comes to goals? I sure do. Unfortunately it is a normal part of the journey. I have said it before and I will say it again, I created this blog because eating healthy is a weakness for me not a strength. 

I wanted it to help other junk food junkies out there who had the desires to transition to a healthy lifestyle even a clean eating lifestyle. I wasn't raised on free range chicken and organic produce. I am the real deal. A person who battles each day with poor eating habits acquired over a lifetime. 

I was blessed to fall in love early with exercise and didn't realize until a few years ago that I was still eating myself and my family to an early demise. Exercise which was once awkward is natural for me now. I have conquered most of my obstacles in that regard. 

I stack my environment each day so that it becomes as easy as possible for me to get out of bed and go. I go to bed early, have a plan and have an exercise partner or an entire class of people waiting for me to teach them. I know now without a doubt that I will regret it all day if I don't go.

Back to eating. I am still reaching for that stage where I enjoy healthy eating as much as I enjoy exercise. Where I want to do it, where I know I will feel awful all day if I don't but I am not there yet. I know some of my posts sound self righteous about healthy eating but mostly they are a pleading to myself to stay on track and to reach higher.

These last few months I was beginning to believe that I was immune. That I was over my bad habits. That I could laugh in the face of and even taunt junk food temptation. I was wrong. I thought my taste buds had changed that my mental state was different, stronger and it was...stronger but not invincible. 

I have learned what, I have heard, that it takes months to train your thoughts and mind for eating healthy but it takes only a week or even just days to revert back to unhealthy eating.

It is funny that I think a lot more about "trying" to get healthy when I am less healthy then I think about "being healthy" when I am healthy. It literally frees my mind when I am on track with my eating when I am following a plan.

I feel like I am getting back on track with eating though and I can't wait to feel good again. The plans definitely help the weak person that I am. If I don't have a plan I seem to struggle.

Happy Healthy Eating!

- Susan

For my free clean eating meal plans go here and enter your name and email. The printable pdfs come with shopping lists, bulk prep, the meal plan and recipes. 

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