Success Lies in Habits

My philosophy is that success lies in habits. Choices. Not regimented structure. Think proper portions. Swap outs. Think categories when it comes to food.

Eat more from the veggie category and less from the simple carbohydrate category (as an example).

I love this advice from Dr. Nadolsky,

“Structured meal plans work for short term goals, but in the end, you have to develop certain habits to keep the fat off.”

In order for a habit to stick, it needs to be small, measurable and achievable. Food can be complicated but it doesn’t have to be. Reach out to me if I can help.

Southwest Tex-Mex Egg Cups

Southwestern Egg Cups
Eggs are the fuel and jalapeños are the fire in this egg cup recipe. Throw in some black beans and cheddar cheese and you have one flavorful breakfast.

Southwestern Tex-Mex Egg Cups

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: Makes 6 servings, 2 egg cups each

Nonstick cooking spray
½ cup unsweetened almond milk
16 large egg whites (2 cups)
Sea salt (or Himalayan salt) and ground black pepper (to taste; optional
12 medium jalapeños, seeds and veins removed, chopped
1½ cups black beans, drained, rinsed
6 oz. cheddar cheese (about ¾ cup)

1. Preheat oven to 350° F.
2. Prepare twelve muffin cups by coating with spray. Set aside.
3. Combine almond milk and egg whites in a medium bowl. Season with salt and pepper, if desired; whisk to blend. Set aside.
4. Evenly divide jalapenos, beans, and cheese between prepared muffin cups.
5. Evenly pour egg mixture over broccoli mixture.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of egg cups comes out clean, and eggs are set.

21 Day Fix Equivalents: 1 Green, 1/2 yellow, 1/2 Red, 1/2 Blue

Oatmeal Cookies with Chocolate Chunks

Practice the most balanced approach to optimal health and fitness with flexible dieting. These cookies fit right into your plan and are integrated in my Portion Fix Flexible Dieting program.

Oatmeal Chocolate Chunk CookiesIngredients:

  • Nonstick cooking spray
  • 1 cup old fashion rolled oats
  • 1 tsp. ground cinnamon
  • 1/4 tsp. sea salt or himalayan salt
  • 1 cup unsweetened applesauce
  • 1/4 cup semisweet chocolate chunks or chips
  • 1/4 cup chopped toasted pecans
  1. Preheat oven to 350° F.
  2. Lightly coat baking sheet with spray. Set aside.
  3. Combine oats, cinnamon, and salt in a medium bowl; mix well.
  4. Add applesauce, chocolate & pecans; mix well.
  5. Drop by heaping Tbsp. onto prepared baking sheet to form 16 cookies; flatten with a spatula.
  6. Bake 14 to 16 minutes or until firm.

Makes 8 servings, 2 cookies each. Message me for container equivalents on the 21 Day Fix!!