Tag Archives: Nutrition

Fries & Gravy or Abercrombie

Posted on May 14, 2013 | Leave a comment

*Controversy alert*

A lot of upset people where blasting the social media airwaves this last week because of an old interview from the CEO of Abercrombie & Fitch.abercrombie
In the interview (from 7yrs ago) the CEO said:
In every school there are the cool and popular kids, and then there are the not-so-cool kids,” he said in an interview. “Candidly, we go after the cool kids. We go after the attractive all-American kid with a great attitude and a lot of friends. A lot of people don’t belong [in our clothes], and they can’t belong. Are we exclusionary? Absolutely.
North America bought into their marketing. Spending over $40 for a t-shirt
(insert Macklemore’s Thrift Shop Song here)
Is it wrong that they targeted a certain demographic-NO. That is there business model.
Lane Bryant or Addition Elle target is exclusive to plus size women.
You don’t go into a Lambrogini dealership hoping to get a $40,000 sedan lambrogini
Choices and options.
You don’t have to shop there and you dont have to like it.
That is the great thing about free enterprise. It would be great if everyone was inclusive of everything but that’s not the way the world works.
We all at some point want the latest and greatest.
For teens it might be an Abercrombie shirt and for adults it might be a Coach purse.
Which brings you back to your choices and options. If you don’t have the body that fits into A&F clothes then you can fix that. You have choices and options.
You can choose to eat healthy and exercise to be in a fit body or you can choose to eat junk and watch tv. Choices x Actions = Results….what results are you getting?bad choices v good choices
I have been on both sides of this. My youth was spent not being able to shop at regular (popular) retailers. I was wearing a lot of elastic waist band pants and plus size sweat shirts. Did I want to wear cute clothes like my friends-heck yeah! Did I stop shovelling fries and gravy into my mouth -nope.
Choices x Actions= Results. fries and gravy
Stop blaming or looking to find fault in others for the way things are in your life. Stop playing the victim card. Don’t put effort into hating a clothing brand because they don’t fit in with your views. Put effort into your own life and making it amazing.

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Don’t be an April Fool; Excuses we make for gaining weight.

Posted on April 1, 2013 | 5 Comments

I saw this poster and needed to share it.
The truth hurts, but sometimes, we all need a wake up call.  Excuses are like belly buttons…every body has one!

Your April Promise:

  • I will become who I should have been all along
  • I will give 110% when I workout
  • I will try something new
  • I will put my health first
  • I will remind myself that my goal is to be fit
  • I will eat right-No excuses
  • I will be stronger today than I was yesterday
  1. Start with doing what is necessary (show up to boot camp);
  2. Then do what is possible (push yourself) and;
  3. Suddenly you are doing the impossible!!

I was inspired by the snow (not really inspired but ugly about the snow) and decided to make a treat for the family.  It’s a twist on the classic “Snowballs” recipe that we always see around Christmas…yummy and healthy!

Protein Snow Balls:

  • 2 -3 scoops of vanilla boot camp protein
  • 1-2 cups of natural peanut butter
  • 1 cup of unsweetened coconut

Mix protein and pb together, (if it is too sticky add more protein / too dry add more pb.)
Make into little balls then roll in coconut–place in the fridge for 30 min to firm up.  You can moisten the balls with a little bit of water to help the coconut to stick.

*note* I made these with two 8 yr olds fighting over who could roll them–hence the non round shape

Someone you know being a cloud on a sunny day?? Hit them with this awesome taste of the tropics!!!

Mango Coconut Protein Shake

  • 1 scoop vanilla boot camp protein
  • 1 cup unsweetened almond milk or unsweetened coconut milk
  • 1/2 frozen banana
  • 1/2-3/4 cup of frozen mango
  • couple of drops of coconut extract

Blend and enjoy!!!!!!!!

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9 Tips for you to help beat the flu

Posted on November 14, 2012 | 1 Comment

You can’t go anywhere right now without seeing a sign for Flu shots.  Everywhere you turn there is a clinic set up offering a simple shot to help protect you against the flu.

I’m not going to say whether you should or shouldn’t get the shot, but I am going to say that you should do everything you can to protect yourself from becoming a victim of this mean little “bug”.

The best defense against the flu is a strong offence.  Don’t let the coughing, headache, body ache, fever, chills, vomiting and everything else virus get you this year.

Here are some simple things you can do to help protect yourself.

1.)  Wash you hands!  You touch people’s hands, doors, railings and elevator buttons all day long.  Have you ever thought what other people are leaving behind…can you say grosse? Not near a sink…no worries, always carry a good hand sanitizer with you.

2.)  Nutrition. Eat foods that are great antioxidants.  Fruits and vegetables are your best bet in that department.  Think the colours of the rainbow over a dark leafy base.  You can also supplement with vitamins.  Look for vitamins A, B, C, D and E.  A good multi will do the trick.  Don’t wait till you feel symptoms…tis the season!

3.)  Get outside in the fresh air.  Just because its cold out, you need to get out and take in some fresh air.  If the sun is shining, go suck it in.  The lack of daylight hours this time of year can zap your vitamin D so why not get it the natural way to help.

4.)  Exercise!  Yes, believe it or not exercise can help fight off the nasty little virus.  Studies have shown that exercise can boost you immune system function and a stronger healthier body is better equipped to keep you going strong.

5.)  Rest.  Sleep and recovery are always essential, but as we gear up for the heavy celebration season, you really need to help your body recover and rest with sleep.

6.)  Be a considerate parent.  If your wee ones are under the weather, don’t send them to school.  Even if they don’t have the flu, you’re just asking for their weak bodies to suck up the petri dish of disease that is the classroom.  And if your child does have the flu, for goodness sakes, keep them home.  Yes its tough to keep them home that extra day, but other parents will thank you and there isn’t anything like a little extra cuddle time with your babies.

7.)  Cover your mouth when you cough.  No, this doesn’t help  you much, but when others see you doing it, they may remember to do it as well.  Cough into your elbow, not your hands (refer to point 1).

8.)  Avoid refined sugar.  Ever wonder why Flu season starts just after Halloween, ramps up over Christmas and settles down at Easter???  Sugar!!!

9.)  Mind your minerals.  Just like vitamins, minerals are best taken before the onset of the flu. Zinc, selenium and Iron have all been proven beneficial in the flu fight.

There is no way to guarantee yourself a flu free year, but if you take these steps, you will be increasing your odds.  Tis the season to be a germaphobe so celebrate!

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FTDI

Posted on October 30, 2012 | Leave a comment

I want you to memorize these letters FTDI. This might be the most important code you remember. Let’s start chanting FTDI, FTDI, FTDI, FTDI* I will be using them throughout this blog post. So what is FTDI…drumroll please….

FOLLOW THE DAMN INSTRUCTIONS

If you want something in life, you will do whatever it takes to achieve it.  After my twins were born, I remember waking up an hour earlier everyday to prepare my food. An hour earlier on limited sleep was a big deal. No one on the planet  was going to stop me from my goal of losing the pregnancy weight. Talk to anyone with a  goal or who makes their health a priority and they will not make excuses for not eating healthy.

Part of eating healthy is consuming a nutritious breakfast. No one has to eat breakfast if they don’t want to, however, don’t complain when you’re not getting the results you want because you’re the one not following the formula. FTDI

To keep it simple let’s use this equation…

1 + 1 = 2. We all know this right? So then why ask if you can change the 1 for a 3 then expect it to still equal 2? We all know that’s impossible. So, just stick the rules!!

Don’t change an equation and expect the result not to change. If you want to change the ‘equation’ that’s fine, but realize that won’t get the same result. FTDI

People have to learn, they can’t take the bits they like and leave the rest. They must accept the laws that govern the human body.

There is a scientific way of getting people into shape and eating a wholesome breakfast in the morning is part of the equation. If you take that out of the equation you’re not going to get the results that you want, simple. FTDI

So when you tell me, ‘I can’t eat breakfast’ I’ll put it back on you. I will tell you, “You’re not going to get the results you are expecting.”

You might be able to make some change, but not the change you were dreaming of. If you are serious about what you want, don’t  fall into delusional habits that will leave you frustrated. FTDI .

Your actions and behaviours must match the result they are intending.

Just FOLLOW THE DAMN INSTRUCTIONS.

 

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My meat free week…day 1: #VeggieWeek

Posted on October 29, 2012 | Leave a comment

Photo credit: Sura Nualpradid, freedigitalphoto.net

Today is day one, so far so good. I had planned on having a big steak this weekend to celebrate meat, but it never happened and honestly, I don’t feel like I missed out on anything. I have put together a plan of what I will eat each day. Thank you to everyone that sent me recipes. I really appreciate it.

Why am I doing this?  There are a few reasons.

  1. I want to.
  2. Continuous meat scandals have me a bit worried: and I mean a bit, nothing I am losing sleep over.
  3. To support my clients that are vegetarian by knowing exactly what their lifestyle is actually like.
  4. Oh, and I said I was going to, didn’t I.

So many of you asked the other night what am I going to eat. A number of people asked if I was just going to eat beans.  No way, that would make for a long week!

I’m not eating tofu either!  I don’t care what you say about it taking on whatever flavour.  “For.get.it  Not happenin’”…said the narrow-minded newbie vegetarian.

The big question is protein.  Where am I going to get my protein. When I was going over my plan with Sheri (fellow boot camper-amazing cook) we talked about how meat is pretty much the base for how meals are planned. You first decide on what meat you are having and then you build the rest of the meal around that, right??!!  I think most of us have the mindset it’s not a meal without meat.

This challenge will also get me out of my self-induced veggie rut. I think we all just go with “the usual” I need to step up my game and try new things.   New veggies, new ways to prepare them and how to make them into a filling meal. This week will be a mental challenge.

As the numbers of vegetarian people grows, the requirement for vegan products and options has grown as well.  There are lots of highly nutritious foods with a good, to excellent protein amounts in them. Looks like it’s a great time to go veggie.  Here are some vegetarian sources of protein:

1. Vegetables - the proper foundation for all diets.
• 1 avocado – 10 grams
• 1 cup broccoli – 5 grams
• 1 cup spinach – 5 grams
• 2 cups cooked kale – 5 grams
• 1 cup boiled peas – 9 grams
• 1 cup cooked sweet potato – 5 grams

2. Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.
• 1 cup soybeans – 28 grams (1 cup tofu – 22 grams, 1 cup tempeh – 30 grams)
• 1 cup lentils – 18 grams
• 1 cup refried beans – 15.5 grams
• 1 cup garbanzo beans (and hummus) – 14.5 grams
• 1 cup pinto, kidney, black beans – 13-15 grams
• 1 oz peanuts – 6.5 grams

3. Nuts and seeds -
• 1 oz. cashews – 4.4 grams
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini – 8 grams
• 1/4 cup (2 oz.) walnuts – 5 grams
• 1 oz. pistachios – 5.8 grams
• 2 tbsp almonds – 4 grams
• Nut butters – peanut butter, almond butter, cashew butter – 2 tablespoons has about 8 grams of protein

4. Non-dairy milk - Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein

5. Grains - Ancient grains, sprouted grains, multi-grains – a major part of the diet.
• Quinoa is versatile and delicious. 1 cup – 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
• Oatmeal – 1 cup = 6 grams.
• Sprouted grain bread products – buns, tortillas, bread. Pack a sandwich or a wrap and you’ll get 7-10 grams from the bread alone.

6. Convenience foods: Hemp – 30 grams of hemp powder in your smoothie gives you 11 grams of protein.

7. Supplements (boot camp) protein powder

Stay with me all week.

I would love to hear more suggestions, or feedback. I will be blogging everyday about it and adding information to the newsletter, Twitter and Facebook so make sure you subscribing to get the full blow-by-blow details.

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Give thanks for choices

Posted on October 3, 2012 | 2 Comments

I’m at a conference this week, getting my higher learning on ( LOL – smiley face ).  That means learning new ways to help all my boot campers and clients meet their goals.

During my time here, while people watching, I have come to a few revelations and the short answer to why obesity actually exists…

Choices.

Most people waver in the willpower department and with so many easy and available choices, the simple, fast, easy and evil conquers good.  It’s a tragic tale.

For the last couple of mornings breakfast has been provided at my conference with a wide variety of options-good; eggs, fresh fruit, oatmeal, etc and evil; pastries, bacon, biscuits/gravy, etc.  Funny enough, the good foods are on a separate section.  It’s almost a form of discrimination…don’t allow the good to co-mingle with the evil.

So true!

I think that everyone knows that a chocolate pastry covered in icing is not a healthy breakfast choice but people still choose that as the way the want to start their day.

There are always choices.

No, eggs may not be a taste explosion in your mouth, but they are nourishing and provide a good source of nutrients (aka energy your body needs (not satisfaction your mouth desires)). They won’t bloat you or put you on the blood sugar roller coaster.

I used to struggle with each and every meal to make good choices. I also used to be a very heavy girl. I make the right choice because I know the pain all too well of being overweight and miserable. The 2 minutes of chewing up a donut and loving the momentary satisfaction is not worth it, plain and simple.

Canadian Thanksgiving and Columbus Day in the States are coming up this week and we will all have choices when it comes to food. You can choose to overeat, and make bad choices or you can choose the healthy options that are available. It’s not only Thanksgiving or a holiday, it is the luncheon out or dinner with friends. There will always be an occasion and you will always have choices.

On a side note, if you are choosing to eat garbage because of the satisfaction that it gives your taste buds try REAL food. Not soaked in butter, filled with sugar, processed with chemicals.  Real food.  Taste the incredible flavor of REAL food.  You’ll find it really is good when it isn’t hidden under crap.

If you are not in your ideal body, sorry, but YOU and only you have made that choice. You have chosen  not to exercise better options. So, choose different.

Make this the wake up call you need.

Choose to be better.  Choose to be stronger and not let decadent food have control over you.

CHOOSE YOU.  You and your health are more important than any dang donut (insert evil food choice here) ever will be.

Truth

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Weekend Gone Wild!!

Posted on September 21, 2012 | 5 Comments

You’ve stayed on track all week. You have made sure that you’ve had healthy meals, stayed on top of your water and stuck with your exercise.

Today is Friday and you are now  counting down the hours until it is officially the weekend. Some of you will start your weekend at 5pm and it will be an all out weekend fiesta.

Others will start tomorrow and wake up from a good night’s sleep and give into cravings of waffles, syrup and bacon and you’ll justify the calorie bomb because it is “the weekend”.

So many people fall off the wagon hard and fast on the weekend. No set schedules or over scheduled, whether it’s kids birthday parties, sports, get togethers, etc. We justify the big weekend binge because ”we were good all week”.

It starts with a crazy breakfast then it rolls into no lunch perhaps a quick snack and then a whopper of a dinner because you are starving and dehydrated because all you had was some coffee.

You’ve worked hard to stay on track all week and then you went bananas on the weekend.  You justify it because you were good during the week or because it was a long and stressful week.  Monday feels like you are starting from scratch because you have a weekend calorie hangover.
So I thought I would try to help you get through the weekends relatively unscathed with a survival guide for the weekend.  Your meals might be harder to plan but let’s be honest, you have a pretty good idea of what you are doing so you can plan.

1.) Set your goals. Plan your choices for the weekend.  That means, have an idea of what you are doing or where you are going so you can have the right food on hand to make things easier.
2.) Schedule in some activity.  It doesn’t have to involve burpees (but burpees are badass) it could be soccer with the kids, a bike ride with the family, etc–be active!
3.) Pack-a-snack.  You know ahead of time that you’ll be in a hockey arena or dance studio all day, so pack some healthy snacks so that you don’t hit up a drive thru on your way home.
4.) ALWAYS and I mean always have water with you.  Weekend, holiday, whatever day…always have water with you.  It’ll keep you on track and it will help lessen the desire for a pumpkin spice latte.  Speaking of which…. you notice the shape of Pumpkins? Round, stubby, fat… remember that when thinking of the pumpkin spice fatte.
5.) Be Smart.  If you know you’re eating out or going to a party/event choose wisely.  Just because there are 5 kinds of dessert does not mean you were meant to try all 5! I guarantee you will feel so much better walking away knowing that you made a healthy choice and not given into temptation.

PRO TIP:  It’s just food.  You already know what it tastes like, so having the bread with butter, special nachos or a bottle of wine is just a disaster waiting to happen to your hips/butt/thighs.

The weekend is not code for 2 days of all you can eat bingeing. Don’t go crazy. You know that you will feel gross and guilty.

Yes this takes some effort and some planning but really, is it THAT big of a deal???  Please, do not email me saying that YOLO and that you want to enjoy everything life has to offer.  C’mon people, yes, life does offer a number of decadent foods but with that comes obesity, joint pain, heart disease, diabetes.  Instead of “You Only Live Once”, think “You Live Only Once” , YLOO,  so do you want to live it in pain and medicated or happy and healthy?

You will feel better and mentally stronger that you managed to outsmart the weekend gone wild mentality!  Food is meant for nourishment.  It will never take stress away.  It won’t fix things at work and it won’t make mean people not suck.

Stay strong–have a plan and follow it!

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Whhhhaaaaaaat….cookie Wednesday??

Posted on September 19, 2012 | Leave a comment

Isn’t the middle of the week a great time to think of new things to try?  How about a few recipes with little twists on the sweetness…YUMMY without the impact on the TUMMY.

Sugar Free Cookies

  • 3 ripe bananas
  • 2 cups of old-fashioned oats
  • 1/2 cup natural pb or almond butter
  • 1/4 cup unsweetened cocoa powder
  • 1/3 cup unsweetened applesauce
  • 1 tsp vanilla

Preheat over to 350

  • Mash bananas then add in remaining ingredients
  • Drop spoon size amounts onto baking sheet
  • bake 12-15min
  • *47 calories per cookie

Chocolate Protein Brownies

  • 1/4 cup coconut oil
  • 1/4 cup applesauce, unsweetened
  • 2 eggs
  • 2 tsp. vanilla extract
  • 1/2 cup splenda or stevia
  • 1 tsp. baking powder
  • ½ cup cocoa powder
  • ½ cup chocolate boot camp protein powder
  • 1/4 tsp. salt

Directions:

  1. Mix coconut oil, applesauce, eggs and vanilla
  2. Mix in dry ingredients
  3. Cook at 350 degrees for 20 minutes in oiled 9″ pan

PB Banana Oat Squares

  • 1 1/2 cups of old-fashioned or quick cooking oats
  • 1/4 cup of vanilla boot camp protein powder
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • 1/2 cup unsweetened almond milk
  • 1/2 cup natural pb
  • 1 mashed banana
  • 1 egg, lightly beaten

Directions

  1. Mix oats, protein powder, baking powder, salt, cinnamon. Add in the vanilla, egg, almond milk–mix all of the ingredients together.
  2. Mix in the pb and mashed banana.
  3. Pour the mixture into a pan and bake for 20min at 350

Cut into squares and enjoy.

Apple Spice Cookies

  • 1 cup of almond or coconut flour
  • 1 1/2 tsp baking soda
  • 1 cup oats
  • 1 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp allspice (or pumpkin pie spice)
  • 1 1/2 cup unswetened apple sauce
  • 1 cup of raisins(optional)
  • 2 eggs
  • 1 1/2 tsp vanilla
  • 1/2 cup chopped walnuts

Preheat over to 375

  1. Mix dry ingredients, then stir in remaining ingredients
  2. Drop teaspoons of batter onto cookie sheet(don’t worry if it is runny)
  3. Bake 10-12min

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No wonder people are confused about health and fitness

Posted on August 23, 2012 | Leave a comment

Over the last week I have read several articles about and a couple of studies about health and fitness. Specifically, diet and exercise were my primary focus.

The differences in the pieces that I have been reading are like night and day and it got me to thinking that because of the garbage that is out there, no wonder so many people are confused about the best ways to reach their health and fitness goals.

Hmmm… are you confused?

Diet

According to what I read, the best way to lose weight is through the foods you eat.  If you eat well-balanced meals, if you drink a shake, if you take these supplements you can lose weight.  You don’t need to even think about exercise while the pounds and inches just magically disappear.  Really?

Pills, potions and lotions

Exercise

According to several top researchers, all you need to do to lose weight is exercise.  Lift heavy weight, lift light weight lots of times.  Run for miles on a treadmill, take a yoga class, spin on a brass pole, air box.  These will guarantee rapid weight loss…so some people say.  Who cares about what you eat! In fact, eat lots of food and don’t worry about it being good and healthy food, just eat! Really?

Donut think so

The TRUTH

  1. No amount of exercise will make up for a crappy diet.  Food is fuel and if you are going to exercise, you have to re-fuel your body with the stuff.  You don’t put diesel fuel in a gas engine right? So why put crap in your body?
  2. Exercise builds and maintains lean muscle mass.  The muscles are where you will primarily burn energy (aka fat) when you are losing weight.  The more lean muscle mass, the more fat you can burn, so it stands to reason that by exercising you can burn more fat, faster.
  3. Your body is a genius at figuring out how to get by with what it has going for it.  Not enough food? It slows down metabolism and stores every bit of extra energy (fat) that it can to get by.
  4. Your body will adjust itself to your caloric intake so that it works with what is available and pretty soon, you’ll be putting on weight again (unless you starve yourself).
  5. Proper diet + Sensible Exercise = Health & Fitness

    This PLUS

This EQUALS

THIS!!

That’s it! There you go.  Confusion gone.  A proper diet is incredibly important for proper health and exercise is necessary to use that nutrition to make a better, stronger healthier you.

They go together, so forget the garbage about one or the other…the answer is both!

Oh and by the way… wonder what the reason “experts” have such different views?  That’s easy.

  • Food manufacturers and food product suppliers depend on you eating crappy food.  They have a vested interest in you eating more.
  • Gym facilities depend on you spending your money there but never walking through the doors.  They bank on that and lock you into contracts then if you do go there, introduce you to someone who texts their friends during your time and counts to 10 while looking at everyone but you!
  • Who do you think is funding the research that is skewed?

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No more excuses for skipping breakfast

Posted on August 1, 2012 | 2 Comments

Everyone struggles getting up in the morning and getting ready for their day. In a rush to get out the door so many people forget breakfast and then pick up something on their way.

Breakfast can be easy and healthy. It is called the most important meal of the day for a reason.

It is worth spending 5 minutes before you go to bed to have something ready for the next morning. I certainly think it is if you aren’t one of those people who can pop right out of bed bright and early.

If you really can’t spend a few minutes the night before getting your food organized then you really don’t want to achieve your goals! People who are fit and healthy put effort in…so put some effort in and make yourself a nice and yummy breakfast.

We need to think beyond the cereal box.

I start the day with a boot camp protein shake, because it is quick and the variety is endless. It buys me time to get my day started.

Here are a few of my favourite breakfast choices.

Protein Pancakes:

Banana Vanilla Protein Pancakes

Makes six large pancakes

Ingredients

  • 1 1/2 cup old fashioned oats(gluten free)
  • 1/2 scoop boot camp vanilla protein powder
  • 1/2 cup fat-free cottage cheese
  • 1  banana, mashed
  • 1/4 cup unsweetend almond milk1/4 teaspoon vanilla extract1 egg

Directions

  1. Heat pan or griddle to a low-medium heat and spray with cooking spray
  2. Combine all ingredients in a bowl and blend well
  3. Pour batter onto griddle and cook for approximately two minutes per side
Protein Pancakes or Waffles #2
  • 1/2 banana
  • 3 egg whites
  • 1/2 Tbs. Almond Milk
  • 2-3 scoops of boot camp protein
  • 1 tsp. Cinnamon

Mix all ingredients together in a bowl. Make sure to fully mash the banana so you get a smooth even consistency. Continue mixing the batter until bubble start to form. Spray your waffle iron with   non-stick cooking spray. Slowly pour the batter into the waffle iron until the mold is completely filled. Close the iron and cook on medium high heat for 3-5 minutes or until the outside of the waffle is golden brown from the edges of the waffle.

Boot Camp Frittata 

  • 3 tablespoons vegetable oil
  • 1 1/2 cups chopped zucchini
  • 1 1/2 cups chopped fresh mushrooms
  • 3/4 cup chopped onion
  • 3/4 cup chopped green bell pepper
  • 1 clove garlic, minced
  • 6 eggs, beaten
  • 1/4 cup unsweetened almond milk
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • (use veggies you like)

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
  2. In a large skillet or frying pan, heat oil over medium high heat. Add zucchini, mushrooms, onion, green pepper and garlic; saute until tender. Remove from heat and let cool slightly.
  3. In a large bowl, beat together the eggs and almond milk. Stir  sauteed vegetables. Season with salt and pepper. Mix well and pour into prepared baking dish.
  4. Bake in preheated oven for one hour, or until center is set. Serve hot or cold.
Variation:
  • *add in leftover meat–chopped
  • *for individual servings-pour mixture into muffin tin.
Boot Camp Breakfast Quinoa
 
Prepare the quinoa according to directions.

Prepare enough to last a few days.

Each morning you can prepare a bowl and the variety is endless, add unsweetened almond milk and warm up a bowl:

  • sprinkle with cinnamon and nutmeg
  • sprinkle with boot camp protein powder
  • top with sliced fresh fruit and almonds or walnuts

More Quick and easy breakfast ideas:

  • pemeal/turkey/chicken bacon with sliced tomatoes
  • scrambled eggs with salsa
  • poached eggs/hard boiled eggs with pemeal bacon
  • veggie omlette
  • scrambled eggs in a lettuce wrap with salsa
Start your day healthy and you will feel so much better!

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