Beachbody Products, Clean Eating, Healthy Eating, Recipes, Weight Loss

3 Clean Eating Breakfast Ideas

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Breakfast is one the most important meals of the day, mainly because it provides your body with the first dose of nutrition (or lack thereof) to start the day. Unfortunately, most people either skip breakfast all together or choose less than optimal foods that are high in sugar and fats, leaving them feeling exhausted and out of energy by mid morning. This is where the spiral of bad choices continues, when are energy is low mid morning, we opt for more cups of coffee (typically loaded with dairy and sugar) or grab something quick like a muffin or pastry (again more fat and sugar). This back of forth of sugar kick to sugar low, puts the body in a very fragile state.

However, when we start our day with a nutrient dense breakfast that has a mix of complex carbs, fiber, healthy fats, and protein, our body has the right kind of fuel to help us have the energy we need to take on the day.  Our desire and need for sugar and caffeine subside, because we have natural energy and I’ve found that most people make better food choices for the rest of the day.

When I am not drinking my daily Shakeology, which is a superfood meal replacement shake that is perfect dose of dense nutrition that tastes like a dessert, I am aim to eat one of these breakfasts:

  • Eggs and Whole Grain Toast: Eggs are a great source of protein and the whole grain toast is a great source of fiber and complex carbs.  This helps to balance blood sugar and keep you feeling fuller longer in the morning.  When it comes to the type of eggs, I like egg white scrambles with veggies or mini egg muffins with turkey bacon or even poached eggs to accompany my toast.  If I want to make breakfast a bit more indulgent, I’ll add avocado to my toast, which provides a nice dose of healthy fats which the body needs to function and helps with weight loss, or I’ll add some 100% fruit preserves or honey for a touch of healthy sweetness. Here’s a simple recipe for mini egg muffins. 
  • Oatmeal and Fruit: Oatmeal is a perfect breakfast because it really does help you to feel full, thanks to the fiber and complex carbs that take longer for the body to digest and give you sustained energy. Depending on how I’m feeling I’ll go for traditional hot oatmeal made with almond milk with a few dashes of cinnamon and nutmeg.  I may even add a tablespoon of almond or peanut butter for added healthy fats. Sometimes, I opt for the cold version – Overnight Oats – which are a perfect meal prep breakfast that you can make days in advance and just grab and go.  See my favorite recipe here. 
  • Green/Superfood Smoothies: As I mentioned, I typically drink Shakeology every single morning to start my day, as I like knowing that I’m getting a big chunk of my nutrients, vitamins and minerals into my body first thing.  Another option, would be to make a Green Smoothie. The biggest mistake people make with their “Green Smoothies” is that they are packed with more fruit and sugar, than their greens. They add sugar packed yogurts, super sweet fruit juices and tons of fruit, which can cause you to max out on your daily amount of sugars and carbs in one sitting.  Instead, focus on using 2 cups of greens to 1 cup of fruit, use coconut water instead of juice or unsweetened vanilla almond milk instead of yogurt, and add a tablespoon of healthy fats, like nuts, seeds, almond butter, coconut oil, or an avocado, to help you feel fuller longer. See my post on how to make the Perfect Green Smoothie. 

 

The key is simple. One – make sure that you eat breakfast. Two – make sure that your breakfast is one that will fuel you and set you up to have a successful, energized and productive day.

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Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss

DIY: Fruit-at-the-Bottom Yogurt

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I remember growing up and seeing all of the commercials of women in active gear eating “Light” and “Fat Free” yogurt, claiming it was a big part of their “diet” and plan to lose weight.  In my teens, I started to follow suit and eat all types of yogurts that were artificially sweetened and flavored to taste like pies, cakes, and chocolate mousses, with the same hopes of being skinny and thin.  Unfortunately, those yogurts tend to be full of tons of preservatives, chemicals, and other additives that aren’t the best for the body and truth be told, do not provide much nutritional value to help create a healthy body.

Now, I love making my own yogurt cups for an easy grab and go breakfast, snack or dessert.  I add this to my weekly Meal Prep time and because it’s so simple, you can mix it up and never get bored.

Here’s my basic recipe:

  1. Choose your fruit(s) of choice.  I like using fresh berries, but also frozen fruits work well, because as they thaw out, they release juices that provide more flavor.
  2. Sweeten with a 1/2 teaspoon of pure maple syrup, agave nectar or honey.
  3. Top with Plain Greek Yogurt (you can add a 1/2 teaspoon of vanilla extract or vanilla beans if you want more flavor.  Another option is to mix in your favorite Vanilla Protein powder, sometimes I use Shakeology to give it a nutritional boost and make it more of a meal)
  4. I like to use a Mason Jar because it easy to fill, easy to store and easy to clean. Plus it looks cool 🙂
  5. Store in the fridge for up to 2-3 days, especially if you are using fresh fruit.

Here are some of my favorite ideas for flavors

  • Fresh Strawberries with Orange Zest
  • Pineapples & Mangos
  • Frozen Peaches and Frozen Blueberries
  • Cinnamon Apples or Pears (Sauté an apple or a pear in one teaspoon of coconut oil and add cinnamon)
  • Frozen Mixed Berries

 

Toppings – You can also add some additional toppings for more flavor:

  • Nuts
  • Homemade Granola
  • Rolled Oats
  • Cinnamon or Pumpkin Pie Spice
  • Coconut Flakes
  • Flax or Chia Seeds
  • Pumpkin Seeds

The moral of the story is that the possibilities are endless and it’s a great way to save calories, save money and save yourself from eating yogurts filled with artificial flavors, sweeteners and chemicals.  Your body will thank you!

Clean Eating, Diet, Health, Healthy Eating, Recipes

Clean Eating Recipe: Turkey Bacon Egg Muffins

So, I’ve been seeing tons of people posting about these Egg “Muffins” or Mini Frittatas and I’ve been curious at how easy, practical, and tasty they really are.  So I decided to give them a try and the verdict was they are AWESOME!  Here is the recipe for you:

  • 4 Eggs
  • 6 Egg Whites
  • 12 Slices of Turkey Bacon
  • 1/2 Onion (Chopped)
  • 1/2 Cup of Bell Peppers Chopped
  • 1/2 Cup of Fresh Spinach, chopped
  • 3/4 Cup of Shredded Cheese
  • Salt, Pepper, Seasonings of your choice

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Directions:

  1. Preheat the oven to 375
  2. Chop spinach, onions and peppers and add to a bowl
  3. Combine egg whites, eggs, cheese, and seasoning into a separate bowl
  4. Spray a muffin tin with non stick spray (or use coconut oil and a paper towel)
  5. Take one slice of turkey and form a ring around each section in the muffin tin
  6. Spoon in veggie mixture at the bottom of each section
  7. Add the egg mixture to each section, fill it about 3/4 of the way to make sure that they are all even (as you can see, I poured a bit too much and the eggs spilled out)
  8. Adjust the turkey bacon rings to make sure that the eggs and veggies are contained.
  9. Bake for 20 – 25 minutes, when the muffins are firm and a bit brown.

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Once they have baked, let them cool a bit and transfer them to a plate where you can eat them right away or place 2 in a storage containers for your daily meal prep for the week.  You can also make a bunch and freeze them and nuke them when you are ready to eat them. I found them to be super easy to make, very delicious, and since I placed them in storage containers, you can literally grab them and go on your way to work or even road trips.

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I am looking forward to experimenting with many different other recipes with these bad boys, as I think that the possibilities are endless! I will keep you posted!  What recipes have you used for these?

For more information on Clean Eating and Meal Prep, feel free to download my free Clean Eating Guide! 

Diet, Fitness, Health, Motivation, Personal Development, Self Care

Start Your Day Strong

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Start your day Strong | Allison TIbbs Fitness 

How you start your day can definitely set the tone for how the rest of your day goes.  I say this all the time and I will continue to stick to my guns on this one.  When I started working out and getting myself “back together”…I realized how important my mornings truly were. My morning routine starts at 6:30AM where I wake up and begin with reading the bible, journaling, and praying. After that, I do my workout for the day. I typically workout 6 times a week for 30 – 45 minutes.  Right now I’m currently doing P90X3 to build muscle and sculpt my body, but I also throw in some Yoga afterwards.

After my workout and shower, it’s time for breakfast where I also go through my to-do list and mentally prepare for the day. During this time, I focus solely on myself, I don’t answer the phone, text others, or even check email.  I use it to get myself centered and to create balance in my day, because as a personal trainer and coach, I spend a lot of time working with people and connecting with people to help them reach their goals. This takes a lot out of me, because I absolutely love it and give my all.

But I have now taught a lot of my clients to do the same thing, even if it is only 15 minutes a day in the morning that you dedicate to yourself to get mentally, emotionally, spiritually and/or physically prepared for the day, it can make a HUGE difference in how you approach the day, handle stressful situations and how you deal with people.  Do you take time for yourself? If not, what is one thing that you can do every single morning for the next 30 days to help to create more balance and peace in your life?  Comment below, I’d love to hear about it!

Beachbody Products, Clean Eating, Diet, Health, Healthy Eating, Recipes

Healthy Recipe: Apple Cinnamon Crockpot Oatmeal

Many of you know that I love using my Crock Pot and now that the weather is starting to cool down, it is about time for me to get back into it!  Many times I use my crockpot in the morning to create a meal that will be ready for dinner, but I wanted to share a CrockPot recipe that you can use while you are sleeping and wake up to a tasty and delicious and healthy breakfast for you and the family.   Check out this amazing recipe for a simply and tasty oatmeal recipe:

  • 2 cups of dry rolled oats
  • 4.5 cups of water
  • 1/4 cup of ground flax seeds
  • 1 scoop of Vanilla Shakeology (or any vanilla protein powder)
  • 1 large apple, peeled and chopped
  • 1 cup of raisins
  • 1 tsp of cinnamon
  • 1 tblsp of grated orange peel
  • Dash of nutmeg

Combine all ingredients and put them into your crockpot and cover to cook on low for 9 hours.  In the morning when you wake up, simply serve it in bowls and top with agave, maple syrup or brown sugar for a touch of sweetness. This recipe serves about 8 people. If you find that it is too thick, you can add more water or milk (I add almond milk) to it.

This is a great recipe that’s super simple and easy for busy morning or when you have to feed a large crowd.   Have you ever tried Crock Pot Oatmeal or other Crock Pot Breakfast recipes? I’d love to hear about them!

Fitness, Health, Motivation, Workout

How Do You Start Your Day?

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Start your day with peace and a healthy breakfast.

My morning routine hasn’t changed over the past year – prayer, bible, journaling, workout, and a healthy breakfast. This has helped to set the tone for my days and keep me grounded during my hectic days.

What can you do to keep the peace in your days by creating a morning routine with a firm foundation? I make it a priority to take the time from 7am – 10am to spend it doing the things I need for me to be healthy, happy and ready for the day. Choose a time frame each day, it could be 30 minutes or a few hours and focus on doing something for you. It could be a bath, yoga, meditation, writing, reading, manicures, cooking, working out, crocheting, or whatever else makes you feel good, healthy, and strong.

Make YOU a priority! Happy Monday!

Clean Eating, Diet, Health, Healthy Eating, Recipes

100 Calories or Less Snacks

imageMany people struggle with it comes to finding snacks that are healthy and low in calories. Here are some of my favorites!

1 Cup of Edamame Pods sprinkled with Himalayan Sea Salt – This is also a great dose of protein, packing 9 grams.

Fruit Kebabs – Stack pineapple chunks, strawberries, grapes, and cantaloupe

25 Grapes – in the summer I freeze them for a cold treat

Cottage Cheese with Fruit – Use 1/2 cup of low fat cottage cheese and 6oz of mixed berries, pineapple chunks, or drained canned peaches. Sprinkle with cinnamon.

12 – 15 Raw Almonds

Celery with a Tablespoon of peanut butter (if you add apple slices, it will be a bit more than 100 calories, but still a great snack)

Cucumber slices with 1/4 cup of non fat ranch dressing (or make your dressing from scratch with greek yogurt, skim milk and a packet of ranch seasoning).

Plain Greek Yogurt (1/2 cup) with fruit (mixed berries, bananas, pineapples, apples, etc) and dash of cinnamon.

These are just a few, but there are tons.  Get creative so you don’t get bored with your snacks and start to go back to eating the unhealthier options. What are some of your favorites?

Clean Eating, Diet, Recipes

Cool Breakfast Idea: Baked Egg in an Avocado

20130626-211435.jpgToday’s breakfast was inspired by a FB post from my girl Amber. She posted a photo of an egg baked in an avocado and since my roommate bought me some avocados yesterday I decided to give it a shot. Easy to make and amazingly delicious. I topped mine with some Sriracha!
 

 

Recipe:
1. Preheat oven to 425
2. Cut Avo in half, remove pit and scoop out enough meat to hold one egg.
3. Crack an egg and separate the egg whites into a bowl and place the yolk into the center of the Avo.
4. Mix in a little bit of salsa and cracked black pepper into the egg whites. Pour into Avo.
5. Place in a baking dish, I used foil to create a barrier around the Avo so it didn’t tip over
6. Bake for 15-20 minutes until the egg is firm and a nice char on top.

Enjoy!

***Next time I may top with shredded cheese and serve with whole grain toast and salsa.

Clean Eating, Diet, Health, Healthy Eating, Motivation, Recipes

Don’t Skip Breakfast!

Do you eat a healthy breakfast daily? If not, here are 5 reasons why you should!

1. The word “breakfast” literally means breaking your fast.  Think about it, for the past few hours you have been sleeping not eating, when you wake up, your body is ready for fuel.  If you deny your body the fuel that it needs you can could find yourself being groggy, grumpy, and sluggish for the entire rest of the day.

2. Your metabolism becomes sluggish when you don’t eat breakfast, making it harder for you to lose weight.  Don’t fall into the trap of thinking that if you skip breakfast, you will lose weight. It is quite the opposite, my friend.

3. You are less likely to snack during the day or have bad cravings, if you have a healthy breakfast. Why? Because your blood sugar levels are more balanced and you’re not starving by 10AM, where you will most likely grab a convenient yet unhealthy snack because it’s past “breakfast time” and not yet “lunch time.”

4. Eating a healthy breakfast, sets the tone for how you eat, feel, think, and behave for the rest of the day.  If you start off your day healthy, you tend to make healthier choices and decisions like choosing better foods and committing to working out, which also means you will probably sleep better at night because you aren’t trying to digest unhealthy foods and your body will need the rest from the day’s workout.

5. I know that peer pressure isn’t cool, but seriously, all of the “Cool Kids” are doing it.  🙂

So do yourself a favor, make sure that your fridge is packed with healthy breakfast options like fresh fruit, greek yogurt, oatmeal, etc. I tend drink Shakeology every morning for breakfast because it’s quick, easy to make, and super healthy.  But I also love to have plain greek yogurt with fruit, a piece of Ezekiel Cinnamon Raisin Toast with Peanut Butter and Banana or egg whites with salsa or sauteed veggies and a piece of turkey bacon or grilled chicken.   Get creative or stick with something that is easy and healthy for you to make every morning.

For more ideas for healthy breakfast recipes, check out this board on Pinterest – http://pinterest.com/glamourmag/healthy-breakfast-ideas/

 

Beachbody Products, Clean Eating, Diet, Health, Healthy Eating, Recipes

Power Protein Breakfast

20130613-103857.jpgMany people know that I drink Shakeology every morning, but today it was rainy and gray out and I wanted something more comforting.  I still had my Shakeology, but just used it differently.  I like to have a protein packed breakfast, especially after a workout because it helps with building more muscle, fuels my body, and keeps me full until lunch.

Many people tend to skip breakfast because they think that it will help them to lose weight or make the excuse that they don’t have time.  Well, I’m telling you, it is CRITICAL that you eat breakfast every single day.  Don’t skip it, because it messes up your metabolism and studies have found that people eat like crap throughout the day if they don’t eat breakfast at all or choose to eat an unhealthy/fatty/sugary breakfast.  Here is my breakfast today that was super quick to make and super filling.

Power Protein Breakfast:

  • Plain Greek Yogurt with Frozen Mixed Berries and a 1/2 scoop of Greenberry Shakeology
  • 3 Egg Whites with 1 yolk topped with grilled chicken and a tblsp of salsa
  • Cup of Rooibos tea with a splash of unsweetened almond milk.

What did you have for breakfast?