Sausage Breakfast Casserole

The weekends were made for amazing breakfasts. There’s nothing like sleeping in, making a fresh pot of black coffee and smelling sausage cooking on the stove. This easy recipe will be hard to keep around through breakfast. I had to go back for seconds. With only 3 ingredients, you’re sure to make this over and over again.

sausagebreakfastcasserole

What you’ll need:

  • 8 large eggs
  • 1 cup shredded mozzarella cheese
  • 1 package (or 12 oz) of your favorite ground sausage
  • cooking spray
  • baking dish (I used a 9×11)

Directions:

  • Preheat the oven to 350 degrees
  • Cook ground sausage on the stove over medium heat
  • In a bigger bowl, whisk together eggs and 1/2 cup mozzarella
  • Spray baking dish with cooking spray and pour egg/cheese mixture evenly
  • Top crumbled sausage over egg mixture
  • Sprinkle remaining 1/2 cup mozzarella over dish (you can do this before or after baking depending on your preference)
  • Bake for 20-25 minutes or until toothpick comes out clean, edges will start to turn faint light brown

beforebake

afterbake

Slice into 8 pieces and try not to go back for seconds! 😉 Each serving has 292 calories, 24g fat, 1.8g carbs, 16.3g protein. For a less dense dish, you could add half the sausage.

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Meal Prep and Planning For Your Success

Ever get to a place where you get stuck yo-yo-ing around the same 10-15 pounds? This has been me for the past year. I’ll lose 10 and then gain 8 around the holidays, and then stay pretty stagnant for the duration of the summer, etc. It wasn’t until recently that I realized that if I’m going to actually make this change and be successful, I need to hold myself accountable and come up with a solid game plan.

Hence my 3 main points in today’s post:

  1. No buy, no cry. If it’s not in your house or in front of you, you won’t be tempted to eat it. Essentially you won’t be setting yourself up for failure. If you were trying to quit smoking, you wouldn’t place packs of cigarettes around the house, either. Work on shopping when you’re full and satisfied, not starving and ready to indulge on Cheetos and sugary foods.

dontbuyitnodiet

photo 1

  1. Plan it out or you’ll be in doubt. We’d all like to think that we don’t “need” to count calories or watch our portions if we workout hard enough but that just isn’t true. In order to be successful we need to have a game plan and meal prep is my new favorite thing. Below is a picture of my first attempt at some legit meal prep. I view them a lot like homemade lean cuisines, except not frozen or full of preservatives. Eat them within the same week and you’re golden. For these I just threw 3 chicken breasts into a crock pot the night before with chicken broth, garlic powder, and pepper. Cooked them on low over night for 8 hours and then in the morning they were easy to pull apart and shred. I added some Frank’s Buffalo Sauce and then divided a can of spinach, black beans, and some salsa between the six containers. Each one is just 315 calories and when I get home tonight I won’t have to cook!

photo 3

  1. Get it out of the way and enjoy your day. I’ve personally found that if I can get my workout done in the morning BEFORE my day gets crazy, then it’s more likely to happen and make my day better overall. If you can get to the gym after work, school, endless errands, then GOOD on you. I just can’t tell you HOW many times I’ve promised myself to go to a cycling class or pop in a workout video after I get home, to find myself not moving from the couch. Or I run into the issue of eating something extra at work and counting on that workout afterwards to bring my net calories back to my goal. Do the workout before you let yourself have the treat.

photo 4

 

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Healthy Breakfast and Getting Back on Track with Organization

Suddenly it’s Summer time and while I’m a fan of the weather there’s the other part of me that’s panicking because that means it’s almost swimsuit time! AAHHH!!

So last night I decided to get myself back on track in a new way. Besides eating healthy and exercising regularly, I also wanted to make sure the physical environment around me was clean and organized. I figure that the more organized my home is, the more clear my head will be to make better decisions and stay on track. So I headed out to the dollar store and picked up some bins to start organizing.

organized

Knowing where everything is is an AMAZING feeling. I used an ice cube tray for my earrings and now know where my stapler and tape is (I had THREE of each – who knew!?) A great blog to checkout for more organizing tips to help keep your life at ease is Organizing Made Fun.

Then this morning I started up Ripped in 30 again which is a decent step up from 30 Day Shred. I actually like it a lot better and it seems to go by faster. By the time I was done with Level 1, I was soaked through all of my workout gear.

Here’s my healthy breakfast for today. 2 scramled eggs with broccoli and a bit of garlic salt.

broccoli

What other things do you do to help keep yourself on track?

Badass Honey Badger Fitness Challenge!

 

Ok – I know my blog posting has went waaay down in frequency. And I will post more, May has just been super crazy. So as a treat to encourage you not to stop reading my blog, I give you, the ultimate diet/exercise plan. Well, what my friends and I are going to do at least. Also – I have to give credit to my pal Becca (on the right in the picture above) she not only made that amazing photo but helped with a lot of the tips below 🙂

First of all, this is a marathon – not a sprint. We are all in this together and the more we share with each other about our progress, our hurdles, and our occasion chocolate binges, the better. There is strength in numbers and we haz lots of them. Below are some suggestions/tips that Becca and I have come up with.

 A lot of people want someone else to hold their hand the entire way, tell them what to eat and when to workout. But come on 1) that’s not realistic and 2) the minute someone tells you what to do you’re just going to find a way to not do it. No one thing works the same way for two people. I could eat nothing but bagels for 4 days and gain 80lbs where you might do the same thing and gain a cup size, it doesn’t make sense. Just because a friend did something doesn’t always mean it will work the same way for you. I want to encourage HEALTHY (not crazy) eating habits and lifestyle changes. Let’s encourage each other to always eat enough food, never starve ourselves or try to kill ourselves with too much exercise. Let’s also realize that just because you fall off the wagon and eat an entire cake (what, I’ve done it) doesn’t mean you have to give up forever. It means that the second you put that fork down and wipe the frosting off your face you’re going to reach for a glass of water and the next meal you decide to eat will be good for you.

 DIET TIPS/SUGGESTIONS

  • No eating after 8pm.
  • Only lean proteins, vegetables, and unprocessed sugars/starches. For example, a serving of steamed yams or fruit are acceptable side dishes/desserts. Limit carbs but don’t take them out completely. If you’re going to eat pasta or bread chose whole grains and breads with lots of fiber!
  • Drink only water, black coffee, or unsweetened tea. Sugary and/or carbonated beverages are OUT.  No alcohol (FAACK). Also stay away from Diet soda if you can. Diet soda contains a chemical that can actually increase your appetite, plus, come on, that shit ain’t good for you.
  • Snack often, but think healthy 100-calorie options that are high in protein and low/no carb, such as grapes, yogurt, nuts, veggies, low-fat string cheese, etc.
  • Keep portion sizes small.  A portion of even lean meat is only the size of a deck of cards, and truly no other portion in any meal should be much bigger.  If you want seconds, have extra salad or veggies—and eat slowly to feel full faster.
    • Sometimes I’ll eat Lean Cuisines for a while (although very high in sodium and NOT the best choice) they have helped me to shrink my stomach and train my eyes about how much I should be eating at once.
  • Track everything consumed on LoseIt.com (let’s find each other on there and be friends, too!)
  • ONE cheat meal/dessert per week to keep us from feeling deprived.  But make it COUNT (think CHIPOTLE). 
  • Drink WATER! Tons of it. Try to get to 100oz a day. I know it sounds daunting and can take a lot of effort (and trips to the bathroom) but it’s a great way to clear up your skin and flush toxins (and fat) out of your body.
  • Eat more fiber! Eating 30-35g or more of fiber a day can magically eliminate an additional 200-300 calories. Well the magic part is in your poop, but you get it.

 EXERCISE

  • Work out a minimum of four days a week, and a maximum of 6. This can be done before work, after work, on the weekends, and by a combination of these if necessary. And lunch runs count!
  • Allow your body one full day of rest to repair muscles. Do not work the same muscles two days in a row.
  • Workouts should include cardio as well as strength training, and even classes to keep it fresh and fun.
  • Remember to track all exercise and calories exuded on LoseIt.com as well.
  • I started up a 10-day fitness challenge of my own. I’m doing the Turbo Jam workouts below and eating healthy meals, staying around 1200 calories/day.
  • Create your own 10-day kick off challenge and rotate cardio with resistance training!
  • Remember that the more you workout in one day, the more you can eat. See Loseit.com