Archive for March, 2014

Spinach Egg & Hummus Breakfast Tostada

Breakfast Tostada {With Spinach + Hummus}

Prep Time: 2 minutes

Cook Time: 10 minutes
Yield: 1 serving


  • 1 small (6 inch) Brown Rice tortilla
  • 1/4 teaspoon olive oil
  • 4 tablespoons hummus or refried beans (I used Warm Caramelized Onion + Chickpea Spread)
  • 3 cups (3 oz) lightly packed baby spinach
  • 1 teaspoon water
  • 1 pinch salt
  • 1 pinch black pepper
  • 1 oz (30 g) sharp cheddar cheese, shredded
  • 1 large egg, cooked any way you want


  1. Preheat oven to 400F.
  2. Brush the oil on one side of the tortilla and place the tortilla (oiled side down) onto a baking sheet; spread the hummus in an even layer on top.
  3. (more…)

5 Portable High-Protein Snacks

Portable High-Protein Snacks

Hunger can seem to come out of nowhere and while you can’t do OnTheGoSnacksmuch to prep yourself for an out-of-the-blue hunger pain, you can be armed to face the munchies wherever you are.

Keep it simple and keep High-Protein options with you or stash them in your desk drawer so you have something filling within reach at all times. Curb the temptation to hit the vending machine or drugstore and choose HEALTHY CLEAN Snacks that Pack a Punch.  Keri Gans, R.D., author of The Small Change Diet, recommends looking for snacks that have at least 10 grams of protein and between 100 and 200 calories. These 5 eats travel well and are ideal between meals.

Healthy Snacks On The Go



ROADtripSpring is around the corner and Spring Break is the next big Family Road Trip for most. The kids are excited, and if you’re like me, you’re scrambling to make sure you have everything you need. Aside from the clothing, toys, and car entertainment, food is a crucial piece to your list – because let’s be honest, no one wants hungry, cranky kids!

It’s easy to grab bags of junk food and call it a day, but it’s just as easy to revamp the cooler with healthy items that both you and the kids can enjoy.

Push Yourself

✳️️Unfortunately sometimes when your journey takes you a certain direction in life; the people that used to be around you don’t stick around for the ride.

✳️Fortunately the people that do stick around for the ride are Supportive and Encouraging and will Lift You Up.


These are the people you want around to Push You to your Limits and Be Next to you when you Succeed!image

Sunday NOT Someday



Today I choose:

Foods that Boost Your Metabolism

Foods that BOOST Your Metabolism


Crisp Easy Parmesan Zucchini Sticks

Parmesan Zucchini Sticks


  • 4 medium, fresh zucchini, sliced in half
  • 1/2 cup fresh Parmesan cheese, grated
  • 1-2 tablespoons fresh rosemary & thyme, minced
  • smidge of olive oil
  • salt & pepper to taste


Pre-heat oven to 350F,  lightly brush both sizes of the zucchini with olive oil and place on a foil-lined baking sheet. Mix cheese and herbs together in a small bowl and sprinkle over the zucchini along with salt and pepper to taste. Bake for 15 minutes and place under the broiler for the last 3-5 minutes until cheese is crispy and browned.

Mind Body Spirit Heart




Reflecting all the BEAUTIFUL and Good things in the world.

Just look at Yourself.

What DO You See?????

Today take a moment to be Silent and Breath in all the things that make you special.

Clean Eating – Changing Your Body and Your Mind 

Eat-Clean-300x188Diet-surfing is exhausting! There seems to be an endless number of books, articles and pins battling for our attention (and money). The no-carb, vegetarian, liquid-only, HCG and cabbage soup diets. The bottom line seems to be that fad diets may be able to give us temporary results, but leave us looking again and again for a better way to trim down our love handles and saddlebags.

Clean eating isn’t a fad diet. It’s a permanent, healthy way of eating that, with a little practice, can (and should) become a way of life. Clean eating is eating for the sake of nourishing your body with food as close to it’s natural state as possible. There is no math, no point systems, no insane calorie restrictions. When you begin to replace the processed, fried and unhealthy foods from your diet with whole grains, fruits, veggies and lean protein, your body will respond in amazing

Fitness Friday – Beast Circuit Workout


It’s Friday Don’t Make Excuse

Instead Unleash The Beast with this Friday Power Workout!

image50 High Knee Runs (Right + Left = 1 rep)

20 Alternating Froggers

20 Side Lunge & Lift (10/side)

10 Cobra To Plank

50 Lunge Hops

20 Sprinter Crunches

20 Baby Pistol Squats (10/side)

10 Burpees

50 Lying Leg Lifts (25/side)


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