Napa-Style Egg Muffins

This recipe was inspired by an amazing breakfast I had in San Diego. I am all about convenience so I turned the scramble into egg muffins. The recipe makes 12 muffins so you can meal prep and re-heat them for the rest of the week.

IMG_7744INGREDIENTS:

8 whole eggs

6 egg whites

1 cup chopped spinach

1/2 cup chopped sun dried tomatoes

2 avocados

goat cheese

salt and pepper

STEPS:

1. Whisk eggs and egg whites in large bowl.IMG_7734

2. Add chopped spinach and sun dried tomatoes.IMG_7742

3. Add salt and pepper to taste and mix.

4. Spray muffin tin and fill with egg mixture.  Top with desired amount of goat cheese. IMG_7741.JPG

5. Bake for at 425 degrees for about 15 mins. I used a knife to stick in the middle to check if they were finished. 

6. Once cooled, top with avocado and ENJOY!

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Self Sabotage

Sabotage: the act of deliberately damaging, destroying or obstructing something.
This is a hard one to write, because I’m openly admitting a fault, and it’s harder to post because now you all know my secret.

It’s funny, I don’t sabatoge myself on everything, it’s just a few things. When I was younger, I was a competitive swimmer and always did stupid things so that if I didn’t place well, I had excuses. I acted like I didn’t care or said I didn’t care. The more I said it, the more I convinced myself. This was all to protect myself from disappointment. I had excuses to suck, so then I didn’t have to feel so bad. I look back on this and want to kick my 15 yr old self, I could have had more accomplishments and had more confidence in my swimming abilities. But there is nothing I can do about it now, but learn for my future and pass this advice to others.

I also sabotaged my health/goals for my fitness. Its almost a sickness. When I did my bikini competition in 2013, I followed my lifting and cardio plan, followed my macros to perfection EXCEPT I would sneak chocolate covered acai berries. I stashed those things like a squirrel and would straight binge. Now I had an excuse if I didn’t place well. I was still very proud of how I placed (5th out of 7 ), because honestly I just wanted the experience, but reflecting back I want to smack myself for not giving it my all.

Unfortunately I still sabotage my “body” goals and its purely emotionally based. I think eating naughty food will make me happy, but it only makes me happy for a moment. When I stick to my plan, stay driven and don’t fall to my old habits, my happiness lasts so much longer and there isn’t any regret! I highly recommend ready the book Women, Food and God by Geneen Roth. I keep re-reading this book because she also struggled with self-sabotage and emotional eating. I need to re-set my thinking and re-train my mind into knowing whats good for me and what gives me balance.

What’s so funny is that in other parts of my life I totally kick butt and accomplish and crush goals. Why is it that I can be a rockstar in my business, but not in certain personal goals? In my yoga practice last week, my teacher spoke of one’s own possibilities and not getting in your own way. I know that I set goals or there is something I want so badly, but I can’t picture it so I paralyze myself. Self doubt can be one of the scariest things. We all have enough haters, obstacles and negativity surrounding us, the last thing we need is to get into our own heads and find excuses. I think sometimes we set goals with low expectations to escape failure and defeat. But what if we knew for certain that we would get there? Would we set the bar higher?

What is in your way of reaching your goals, finding your full potential and creating your amazing life? I find that it’s easier to reach my goals by taking baby steps. Its crazy how much we can celebrate the little accomplishments. Who said everything needs to be big, great and huge? My take away is to think small and have faith. Know that I can accomplish ANYTHING!!!!

Protein Pancake PaRtY!

I have a crazy September ahead and sometimes I need a quick on the go breakfast or snack. INSERT: Protein Pancakes! I host a huge pancake making party, by myself, and just flipped away! These are also a great option for if you are traveling. I keep them frozen and heat them up in my hotel in my travel size crock pot. I also eat them when I am craving a donut or a pastry or when I need nutrition but am on the run!

Here’s what you will need for equipment:

  • Nutri-bullet or Magic-bullet
  • Mixer
  • Griddle (goes much faster)

Ingredients:

  • Eggs
  • Gluten free oats
  • Vanilla
  • Low fat cottage cheese
  • Quest Multi Purpose Protein Powder
  • Flavors: Dark Banana, White chocolate Raspberry or Blueberry White

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Remember this is a BULK recipe but you can take the base and separate it into different flavors. I also use the Nutri-Bullet to make my oats into flour!

16 egg whites, 2 cups oats (blended), 2 scoops protein powder, 2/3 cup cottage cheese and 1 TBSP vanilla. 

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For the different flavors:

White Chocolate Raspberry: fold in 2 cups of raspberries. Once you pour your pancake on the griddle, add 3-5 white chocolate chips on top. (my batch size made 20 pancakes. Calorie: 101 Fat: 2 Carb: 11 Protein:13)

Dark Banana: use blender to mix in 3 bananas. This will make the batter a little runny. Again, add 3-5 dark chocolate chips per pancake once poured. (my batch made 23 pancakes. Calorie: 86  Fat: 1 Carb: 10 Protein: 9)

Blueberry White: fold in 2 cups of blueberries and again add 3-5 white chocolate chips per pancake. (my batch made 16 pancakes. Calorie: 101 Fat:1.5 Carb: 12 Protein:10)

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Once you have them all cooked, I put 3-4 in plastic baggies and store them in the freezer. I usually keep a bag in the fridge so they are defrosted. When you are ready to enjoy these AMAZING P-cakes, just pop them in the toaster! If you are watching your sugar, feel free to skip the chips, but they are my favorite part. That melty goodness in a random bite!!

PaRtY oN!!!

Temecula

April 2015:

I stumbled upon this gem while trolling Groupon for things to do near San Diego. A wine tasting in Temecula popped up, so I jumped on TripAdvisor and started to research. I was able to book us a wine tasting tour on the Grapeline Wine Tours, (www.gogrape.com) and found a really nice hotel at the Hampton Inn and Suites.

I had Ryan take the “scenic” route from San Diego to Temecula. As we came into wine country, the views were fabulous. We checked into our hotel around 2:30 pm and decided,  with 41 wineries in Temecula and the fact that we were only going to 4 on our tour tomorrow, we probably should go try one! We freshened up and started our on adventure to Europa.

Europa

IMG_1956This winery was AMAZING! They have three wineries featuring wines made in the styles of French wine, C’est la Vie Wine Chateau, their Spanish wine, Bolero and Vienza, which has a Tuscany southern French influence. Our sommeliers’ name was Dr. Doug. He was so interesting. He is a retired professor, who was working on his third level Sommelier certification. This guy knew his wine and I looked like a fool.

IMG_1968He taught us to look for the “legs” after you swirl your wine, how to check out the color and I added my own “trill” that my sister taught me. We had such a great time and since they had such an extensive selection we joined the club, 3 bottles every 2 months! Now we were part of Société Europa and Dr. Doug gifted me a coveted autographed cork! We selected a glass of wine and went out to the vineyard!

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Grapeline Wine Tour

Quick little review on them! They pick you up and drop you off at your hotel. They had an amazing day planned for us, warned us of how much we would be consuming and Melissa was our tour guide. Please request her, or come with me the next time I go! We booked the Picnic Tour for only $109 a person, yes please!

Leoness Cellars

Leoness means “village of dreams” and WOW this place was like a dream. We started down by the process plant and received our first taste. Our tour was perfect because as you are touring the grounds, you were given tastes along the way. The barrel room was beautiful, the vineyards lovely and the views were breathe taking. My favorite part of the tasting was the dessert wine at the end, 2007 Cinsaut Dessert Wine paired with a dark chocolate truffle. We really enjoyed their wine and loved that they had different tiers. We joined the club! 3 bottles every 3 months. I am most excited about this winery due to their Signature Collection Club. These wines must mature for 7-10yrs, which means we could enjoy them in our 40’s! FUN!IMG_1986

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Danza Del Sol

Now that we have a nice buzz going, lets cover stop #2. Danza Del Sol was the first winery to grow the Gewürztraminer grape, which is the wine they are known for. One of their most popular wines is the Orange Muscat with of flavors of vanilla and apricot and smelled like oranges. The reason I love to taste, is sometimes you find a gem and tis worth it. Luckily we didn’t join the club, but did grab a few bottles to take back to MN.

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Cougar Winery

Can we talk about the views at this place? They are located on top of a hill and have 360 views of the vineyards. Thank God this was our lunch stop, my buzz needed some carbs. The winery had lunch set up for up in their barrel room. The food was great and we were served a half glass of wine. Their wines here weren’t my favorite. They have a lot of sweet wines and table wines, so I brought a few of those. 3 down, 1 to go…and I’m just a little wine wasted!IMG_1997

South Coast Winery

This winery is huge and we are wine wasted for sure. Honestly I don’t remember much from this winery, except that it was beautiful and has an amazing spa and hotel. They also had 80+ different wines. Due to the fact that they have so many, we joined the club. Yeah, no that was a lie, were were just drunk and made a bad decision. IMG_2006Our tour dropped us of at our hotel and since were couldn’t drive anywhere, we ordered pizza and passed out. I am so happy I stumbled upon this gem. I am obsessed and can’t wait to go back.

Skinny Spaghetti

Who doesn’t love quick, simple, easy meals for dinner? I cooked this meal for dinner on Thursday before work. Whenever I cook a meal, I make 2-3 extra servings to eat for lunch or dinner the rest of the week! This one is awesome because you can freeze your meat sauce for meals within the month.  Enjoy!

Bison/Turkey Zucchini Spaghetti 

Serves 9

Cal: 284    P: 28.5     F:11    C: 16

 

Ingredients:

-1.25 pounds of ground bison (I use Kivasun from Costco)

-1.25 pounds of ground turkey

-small can of Muir Glen fire toasted diced tomatoes

– large jar of Muir a Glen garlic roasted pasta sauce

-6 medium zucchini
Steps: 

1. Use spiralizer to make zucchini noodles. I find that if you use paper towels and press to get out the moisture, they have a little more crunch.

2. Spread zucchini noodles on pan and bake for 10 mins at 350 degrees. I go blot out water halfway through and rotate around.

 3. While the noodles are baking, brown turkey and bison on stove top.

4. Once cooked, add both the diced tomatoes and pasta sauce.
When serving, I measured 1/2 cup zucchini noodles and 1 cup sauce. Top with fresh Parmesan and enjoy a glass of red wine!


Viola! Bon appetite! 

Berry cashew cocoa chips!

I LOVE chocolate! I am one of those people that craves something sweet pretty much all the time. I decided to create my own chocolate dessert that is naturally sweet with natural sugar.

Here’s what you need:

1 bag of Simply Balanced dried strawberries(Target)

1 bag of Simply Balanced dried raspberries (Target)

1/2 c unsalted roasted cashews

1c Ghirardelli semi sweet chocolate chips

1c Ghirardelli 60% cocoa chips

1 tbsp finely shredded coconut

wax paper

cookie sheet

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Steps:

1. I first cup my dried strawberries in half since they were pretty big.

2. Lay wax paper over cookie sheet. Melt the chips together in microwave. Once they are melted, mix up and start creating circles. I used a tbsp to measure and created 22 chips.

3. On each chip, I put one cashew, one strawberry and one raspberry on top. I used the finely shredded coconut for fancy sprinkles!

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Nutrition: One chip

88 cal, 5.6 g fat, 11 g carbs, 8.3 g sugar, 1.4 g protein