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Tag: whole 30 recipe

Recipe: Blueberry Pecan Breakfast Sausage

November 19, 2018.Reading time 1 minute.

This bite-sized breaky sausage will fill your soul + your belly with protein-packed flavor.

fitlicity

fitlicity (fit • lic • i • ty) noun: the point where happy, healthy, and fit meet.

fitlicity philosophy

I believe that food is fuel: for the body, mind, and soul. I believe in meals that nourish bodies, nurture relationships, and connect cultures. I believe in unadulterated ingredients that come from the earth. I believe in eating intuitively, free from restrictions or anxieties. I believe in food integrity, and standards that allow consumers to make educated buying decisions. I believe that quality of ingredients takes precedence over quantity of calories. I believe in a consumption level that supports performance and function.

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Let’s get the hard hitting facts you care about out of the way ~ the slipper socks are from @oldnavy and they were $3 for a 2 pack. - Healthy Hint 💡 Who says you have to marathon #mealprep?! Don’t get me wrong, 3-4 straight hours with sleeves rolled up in the kitchen is a totally valid and effective way to prep – it’s how I did it for a long time because, as I was in the process of adopting a new lifestyle and getting it to stick, I was more likely to make excuses or avoid action without committing to a time-block method. But as Meal Prep became an autonomous part of my lifestyle and routine, I found I was able to be equally as effective and double as efficient if I broke up my cooking into little pockets and batches – corresponding with times I was already in the kitchen. For example, I use the time when my fresh Sunday Breaky Brussels n’ Onion bakes to roast up veggies, egg cups, and other oven goodies. When Saturday’s dinner is in the oven, I marinade my chicken and get ahead of any multi-step prep, like if I have to roast a veggie before using it in another recipe. During the 90 mins it takes to cook up my Sunday Spatchcock Supper, I’ll marinate protein + whip up some sides in the InstantPot + boil jammy eggs + assemble snack boxes. Have you tried this method yet? Tell me 👉🏼 do you think it’s chaos or crafty? - Full dEATs for egg cups a la @fitlicity are saved to my FOOD highlight aaannddd swipe for my meal plan 👉🏼👉🏼👉🏼 Check out my WEEK OF EATS highlight + the blog for the full write up and recipe links 👍🏼

The pursuit of #perfection paralyzes and procrastinates the possibility of #progress 💯 - Say that 5 times fast. And then said it 500 times, real freakin’ slow ~ til it sticks. - Remember that it is possible to be your best without being perfect. In fact, it’s preferred. The pursuit of perfectionism encourages you to stall. It allows you to play it safe + dumb it down + keep it comfortable and ultimately avoid doing the thing – anything – that will push you toward progress. Rather than perfect, be persistent. Expose yourself to opportunities that ask you to adapt and evolve. That’s how your best gets better, every day 👊🏼 - #fitlicityfam

I received a DM in response to my “10 ‘Healthy’ Things I have to Give Up to Get Healthy” post [ICYMI: peep 👀 the pic of me in a plank a few squares back] that asked, “So then, if these things aren’t healthy, what is?” Well, if that ain’t the biggest Q to A... But, after years of trial + error and persistence + perseverance and analysis + adaptation and experiment + discovery, I can define my definition of health in just ☝🏼 short phrase. It flowed right from my fingertips without mulling or editing or rephrasing – and that was pretty damn cool. - “For me, health is an intentional + introspective approach to prioritizing nutrient-dense + nourishing food, effective + enjoyable functional fitness, and self-care.” - Let me unpack that for ya 👉🏼 - ➕ For me: it’s totally individual, and my definition may not be synonymous to yours ➕ Intentional: deliberate choices + responses ➕ Introspective: guided by internal physical, physiological, and psychological cues [see also: intuitive] ➕ Approach: a neutral way of life ➕ Prioritize: most often ➕ Nutrient-dense: minimally or unprocessed food that comes from the earth, rich in vitamins + minerals that support optimal function and prevent illness ➕ Nourishing: all that above, plus pleasure + palate ➕ Effective: serves its intended purpose ➕ Enjoyable: there’s that satisfaction + pleasure factor again ➕ Functional Fitness: training that prepares the body for real-life movement and activity ➕ Self-care: deliberate activities aimed at supporting and promoting mental and emotional well-being - Tell me, what’s your definition of #health? How is it similar to mine, how is it different? Can you sum it up? Leave it in the caption 💌

Tell me 👉🏼 are you on board with brussels? These babies [literally baby cabbages] have had a serious glow up from boiled mush ✨ Today, they’re the ~*cool*~ cruciferous veggie on the block and for dang good reason. Brussels are low in calories and high in fiber, vitamins, and minerals meaning I can eat a whole bulk of ‘em and get a lot of bang for my buck. Good news for me, since I eat 1/2 lb per serving 💁🏼‍♀️ Just 1 cup o’ brussels meets the RDI for Vitamin C and Vitamin K! Brussels are especially rich in antioxidants, compounds that reduce oxidative stress in your cells, may reduce cancer cell growth, improve heart health, and help lower your risk of chronic disease. - I like my sprouts all which ways ~ roasted, shaved and sautéed, or raw right out the bag 🤤 Simply seasoned, buffalo baked, or smashes n’ cheesy 🤤🤤 soft, crispy, tender, crunchy, or charred 🤤🤤🤤 My fave method 👉🏼👉🏼👉🏼 - Brussels a la @fitlicity - 1 lb brussels, halved or quartered 1/2 medium red onion, cut into wedges 1/2 tsp avocado oil An a$$ ton of thyme + garlic powder and a gentle sprinkle of salt + pep - Optional add-ins: 🍎, 🍐, 🍇, walnut, hazelnut, parmesan, gorgonzola 🧀 turkey bacon/bacon 🥓 prosciutto - Roast them at 425 degrees for ~35 minutes on a TINFOIL lined baking tray. I put that in caps cause it’s hella important. Toss every 10 mins or so 👌🏼

✨ 15K #GIVEAWAY ✨ - I’m GIVING AWAY A @fitlicity +foundations NUTRITION CONSULTATION to ONE follower 🎉 Consultation will include a current dietary analysis + key takeaways + suggested strategies + two fifteen minute check-ins [one intro + one follow up]. To enter: 1. Like this post 2. Subscribe to the fitlicityfam mailing list [link in highlights] 3. Tag a friend who should be a part of the fitlicityfam in the comments - Let it be known that my ♥️ is as fully as my belly after Breaky Brussels n’ Onion, y’all 🥰 What started as one poorly filtered Picstitch, one living room #workout, one meal, one mile, one post, one follower has lead to FIFTEEN THOUSAND eyes reading + thumbs scrollin’ n’ double tappin’ on nearly 1300 posts. But beyond that, it has been the catalyst to something I can hardly begin to quantify in numbers. My life. My livelihood + my lifestyle. My #passion. My purpose. My very identity. - Thank you, all 15,000 of you – whether you‘re a familiar friend here since we were throwin’ Gingham filters on the ‘gram [sup @tiu_albabe], a new face in the #fitlicityfam, or even a ghost grammer – for supporting me through every failure and every #success. For allowing me to share a real deal account of one gals approach to nutrition + fitness. For challenging + empowering + educating + motivating me. And for putting up with 900 photos of brussels sprouts. - If I can inspire just ONE of you to live an intentional happy + healthy life, if I can spark #selfrespect in just one human – I’ve done what I’m here to do. - xo Al - Winner will be announced Friday, December 13, 2019 by 10 pm EST [because I’m in bed by 9 pm duh]

10 “Healthy” Things I Had to Give Up to get Healthy - ➕ Regularly eating “protein bars” that were essentially candy bars ➕ Reducing food to numbers by putting more focus on quantity of calories and macronutrients than the **source** of those calories and nutrients 🥖 ≠ 🥦 ➕ Weighing myself daily under the assumption that the scale was a direct reflection of body composition ➕ Treating “natural” sugars [coconut, honey, maple syrup] as “healthier” than traditional table sugar 🍯 ➕ Eating or eliminating food groups based on external expectations rather than introspective awareness ➕ Trusting the caloric output on cardio equipment or fitness trackers and using it to justify my eating choices ➕ Tracking every morsel of food I consumed down to the tbsp of lemon juice and tsp of cinnamon ➕ Exercising every 👏🏼 single 👏🏼 day 👏🏼 ➕ Emulating eating/exercise patterns of those with the body composition I desired rather than eating/exercising for the body composition I had ➕ Juice cleanses

#Diet Culture dictates that food is either nutritious OR pleasurable – and I couldn’t disagree more 👉🏼👉🏼 I believe in hedonistic #healthfulness 👈🏼👈🏼 In fact, I believe it’s the key to a sustainable nutrient-dense lifestyle. Hell, if what you eat doesn’t FULFILL you – body, brain, and belly – you’re gonna just keep trying to FILL that void. Cue: Restrict, Rebel, Reward ~ round n’ round the cycle goes. Don’t get ya tastebuds twisted. The tongue is not the only part of the body we honor when making eating choices. When I talk about pleasure, I’m not talking about instant gratification 🙅🏼‍♀️ You know, that bite of sweet release 🤩 followed by feelings of physiological/physical upset 😔 I’m talking about long-term satisfaction. That feeling of finger lickin’ good well-being after a meal that aligns with PLEASURE + PALATE + PERFORMANCE 💯 Physical + Physiological + Psychological Pleasure. This plate 👆🏼 does that for me every dang time. I genuinely look forward to it. The sensory profile hits the spot for me ~ from flavor [umami 🍳 salty 🧂 and sweet 🍎] to texture [crunchy + crispy + tender + jammy] to aroma 👃🏼 and appearance 👀 And it makes me feel good, knowing I’ve provided my 💪🏼 and 🧠 with quality calories that provide lasting energy and nourishing nutrients that promote my long-term health.

FAQ: how much do you spend per week on #groceries? - Short answer: about two hundo - Long answer: scroll on 👇🏼 - I am proud to say that I work hard + have the privilege to prioritize **INVESTING** $200 in my [and Mo’s] health + wellbeing each week*. I’m not saying this has to or should be your personal budget by any means – that would be based on several individual lifestyle factors and nutrient needs. And while there are tips for maximizing your spend, I’ll reserve those for another post. This caption right here is to remind or perhaps inform you that ☝🏼 purchasing high-quality food for yourself is the ultimate long term investment and ✌🏼 it’s actually more cost effective than the alternative... - For starters, spending $12 on #salad comprised of two wilted lettuce leaves and half a cucumber or $12 on a smoothie that’s essentially sugar with a straw adds up and it adds up quick, k? 💁🏼‍♀️ And beyond the immediate hit to your funds, denying the value of nutrition is more likely to impact your future finances as you become more at-risk for chronic illness. #facts - A $200 #grocery budget spent primarily on #plants n’ #protein and sparingly on packaged products allows Mo and I to eat roughly 60 home-cooked, high-quality, delicious and #nutritious meals for about $3 EACH 👏🏼 Now that’s some smart spending my brain and body can get behind 👌🏼 - I’d like to reiterate that I understand my socio-economic and geographic privilege play a role in my ability to fill my fridge + freezer + pantry the way I do, but I also refuse to take advantage of the accessibility to OWN my health. And I’m on a mission to contribute anything I can to make exposure to and education about nutrition more accessible to all communities. - *this does not include our bi-monthly @costco and @butcher_box hauls

Imma leave this here 💯

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Let’s get the hard hitting facts you care about out of the way ~ the slipper socks are from @oldnavy and they were $3 for a 2 pack. - Healthy Hint 💡 Who says you have to marathon #mealprep?! Don’t get me wrong, 3-4 straight hours with sleeves rolled up in the kitchen is a totally valid and effective way to prep – it’s how I did it for a long time because, as I was in the process of adopting a new lifestyle and getting it to stick, I was more likely to make excuses or avoid action without committing to a time-block method. But as Meal Prep became an autonomous part of my lifestyle and routine, I found I was able to be equally as effective and double as efficient if I broke up my cooking into little pockets and batches – corresponding with times I was already in the kitchen. For example, I use the time when my fresh Sunday Breaky Brussels n’ Onion bakes to roast up veggies, egg cups, and other oven goodies. When Saturday’s dinner is in the oven, I marinade my chicken and get ahead of any multi-step prep, like if I have to roast a veggie before using it in another recipe. During the 90 mins it takes to cook up my Sunday Spatchcock Supper, I’ll marinate protein + whip up some sides in the InstantPot + boil jammy eggs + assemble snack boxes. Have you tried this method yet? Tell me 👉🏼 do you think it’s chaos or crafty? - Full dEATs for egg cups a la @fitlicity are saved to my FOOD highlight aaannddd swipe for my meal plan 👉🏼👉🏼👉🏼 Check out my WEEK OF EATS highlight + the blog for the full write up and recipe links 👍🏼

The pursuit of #perfection paralyzes and procrastinates the possibility of #progress 💯 - Say that 5 times fast. And then said it 500 times, real freakin’ slow ~ til it sticks. - Remember that it is possible to be your best without being perfect. In fact, it’s preferred. The pursuit of perfectionism encourages you to stall. It allows you to play it safe + dumb it down + keep it comfortable and ultimately avoid doing the thing – anything – that will push you toward progress. Rather than perfect, be persistent. Expose yourself to opportunities that ask you to adapt and evolve. That’s how your best gets better, every day 👊🏼 - #fitlicityfam

I received a DM in response to my “10 ‘Healthy’ Things I have to Give Up to Get Healthy” post [ICYMI: peep 👀 the pic of me in a plank a few squares back] that asked, “So then, if these things aren’t healthy, what is?” Well, if that ain’t the biggest Q to A... But, after years of trial + error and persistence + perseverance and analysis + adaptation and experiment + discovery, I can define my definition of health in just ☝🏼 short phrase. It flowed right from my fingertips without mulling or editing or rephrasing – and that was pretty damn cool. - “For me, health is an intentional + introspective approach to prioritizing nutrient-dense + nourishing food, effective + enjoyable functional fitness, and self-care.” - Let me unpack that for ya 👉🏼 - ➕ For me: it’s totally individual, and my definition may not be synonymous to yours ➕ Intentional: deliberate choices + responses ➕ Introspective: guided by internal physical, physiological, and psychological cues [see also: intuitive] ➕ Approach: a neutral way of life ➕ Prioritize: most often ➕ Nutrient-dense: minimally or unprocessed food that comes from the earth, rich in vitamins + minerals that support optimal function and prevent illness ➕ Nourishing: all that above, plus pleasure + palate ➕ Effective: serves its intended purpose ➕ Enjoyable: there’s that satisfaction + pleasure factor again ➕ Functional Fitness: training that prepares the body for real-life movement and activity ➕ Self-care: deliberate activities aimed at supporting and promoting mental and emotional well-being - Tell me, what’s your definition of #health? How is it similar to mine, how is it different? Can you sum it up? Leave it in the caption 💌

Tell me 👉🏼 are you on board with brussels? These babies [literally baby cabbages] have had a serious glow up from boiled mush ✨ Today, they’re the ~*cool*~ cruciferous veggie on the block and for dang good reason. Brussels are low in calories and high in fiber, vitamins, and minerals meaning I can eat a whole bulk of ‘em and get a lot of bang for my buck. Good news for me, since I eat 1/2 lb per serving 💁🏼‍♀️ Just 1 cup o’ brussels meets the RDI for Vitamin C and Vitamin K! Brussels are especially rich in antioxidants, compounds that reduce oxidative stress in your cells, may reduce cancer cell growth, improve heart health, and help lower your risk of chronic disease. - I like my sprouts all which ways ~ roasted, shaved and sautéed, or raw right out the bag 🤤 Simply seasoned, buffalo baked, or smashes n’ cheesy 🤤🤤 soft, crispy, tender, crunchy, or charred 🤤🤤🤤 My fave method 👉🏼👉🏼👉🏼 - Brussels a la @fitlicity - 1 lb brussels, halved or quartered 1/2 medium red onion, cut into wedges 1/2 tsp avocado oil An a$$ ton of thyme + garlic powder and a gentle sprinkle of salt + pep - Optional add-ins: 🍎, 🍐, 🍇, walnut, hazelnut, parmesan, gorgonzola 🧀 turkey bacon/bacon 🥓 prosciutto - Roast them at 425 degrees for ~35 minutes on a TINFOIL lined baking tray. I put that in caps cause it’s hella important. Toss every 10 mins or so 👌🏼

✨ 15K #GIVEAWAY ✨ - I’m GIVING AWAY A @fitlicity +foundations NUTRITION CONSULTATION to ONE follower 🎉 Consultation will include a current dietary analysis + key takeaways + suggested strategies + two fifteen minute check-ins [one intro + one follow up]. To enter: 1. Like this post 2. Subscribe to the fitlicityfam mailing list [link in highlights] 3. Tag a friend who should be a part of the fitlicityfam in the comments - Let it be known that my ♥️ is as fully as my belly after Breaky Brussels n’ Onion, y’all 🥰 What started as one poorly filtered Picstitch, one living room #workout, one meal, one mile, one post, one follower has lead to FIFTEEN THOUSAND eyes reading + thumbs scrollin’ n’ double tappin’ on nearly 1300 posts. But beyond that, it has been the catalyst to something I can hardly begin to quantify in numbers. My life. My livelihood + my lifestyle. My #passion. My purpose. My very identity. - Thank you, all 15,000 of you – whether you‘re a familiar friend here since we were throwin’ Gingham filters on the ‘gram [sup @tiu_albabe], a new face in the #fitlicityfam, or even a ghost grammer – for supporting me through every failure and every #success. For allowing me to share a real deal account of one gals approach to nutrition + fitness. For challenging + empowering + educating + motivating me. And for putting up with 900 photos of brussels sprouts. - If I can inspire just ONE of you to live an intentional happy + healthy life, if I can spark #selfrespect in just one human – I’ve done what I’m here to do. - xo Al - Winner will be announced Friday, December 13, 2019 by 10 pm EST [because I’m in bed by 9 pm duh]

10 “Healthy” Things I Had to Give Up to get Healthy - ➕ Regularly eating “protein bars” that were essentially candy bars ➕ Reducing food to numbers by putting more focus on quantity of calories and macronutrients than the **source** of those calories and nutrients 🥖 ≠ 🥦 ➕ Weighing myself daily under the assumption that the scale was a direct reflection of body composition ➕ Treating “natural” sugars [coconut, honey, maple syrup] as “healthier” than traditional table sugar 🍯 ➕ Eating or eliminating food groups based on external expectations rather than introspective awareness ➕ Trusting the caloric output on cardio equipment or fitness trackers and using it to justify my eating choices ➕ Tracking every morsel of food I consumed down to the tbsp of lemon juice and tsp of cinnamon ➕ Exercising every 👏🏼 single 👏🏼 day 👏🏼 ➕ Emulating eating/exercise patterns of those with the body composition I desired rather than eating/exercising for the body composition I had ➕ Juice cleanses

#Diet Culture dictates that food is either nutritious OR pleasurable – and I couldn’t disagree more 👉🏼👉🏼 I believe in hedonistic #healthfulness 👈🏼👈🏼 In fact, I believe it’s the key to a sustainable nutrient-dense lifestyle. Hell, if what you eat doesn’t FULFILL you – body, brain, and belly – you’re gonna just keep trying to FILL that void. Cue: Restrict, Rebel, Reward ~ round n’ round the cycle goes. Don’t get ya tastebuds twisted. The tongue is not the only part of the body we honor when making eating choices. When I talk about pleasure, I’m not talking about instant gratification 🙅🏼‍♀️ You know, that bite of sweet release 🤩 followed by feelings of physiological/physical upset 😔 I’m talking about long-term satisfaction. That feeling of finger lickin’ good well-being after a meal that aligns with PLEASURE + PALATE + PERFORMANCE 💯 Physical + Physiological + Psychological Pleasure. This plate 👆🏼 does that for me every dang time. I genuinely look forward to it. The sensory profile hits the spot for me ~ from flavor [umami 🍳 salty 🧂 and sweet 🍎] to texture [crunchy + crispy + tender + jammy] to aroma 👃🏼 and appearance 👀 And it makes me feel good, knowing I’ve provided my 💪🏼 and 🧠 with quality calories that provide lasting energy and nourishing nutrients that promote my long-term health.

FAQ: how much do you spend per week on #groceries? - Short answer: about two hundo - Long answer: scroll on 👇🏼 - I am proud to say that I work hard + have the privilege to prioritize **INVESTING** $200 in my [and Mo’s] health + wellbeing each week*. I’m not saying this has to or should be your personal budget by any means – that would be based on several individual lifestyle factors and nutrient needs. And while there are tips for maximizing your spend, I’ll reserve those for another post. This caption right here is to remind or perhaps inform you that ☝🏼 purchasing high-quality food for yourself is the ultimate long term investment and ✌🏼 it’s actually more cost effective than the alternative... - For starters, spending $12 on #salad comprised of two wilted lettuce leaves and half a cucumber or $12 on a smoothie that’s essentially sugar with a straw adds up and it adds up quick, k? 💁🏼‍♀️ And beyond the immediate hit to your funds, denying the value of nutrition is more likely to impact your future finances as you become more at-risk for chronic illness. #facts - A $200 #grocery budget spent primarily on #plants n’ #protein and sparingly on packaged products allows Mo and I to eat roughly 60 home-cooked, high-quality, delicious and #nutritious meals for about $3 EACH 👏🏼 Now that’s some smart spending my brain and body can get behind 👌🏼 - I’d like to reiterate that I understand my socio-economic and geographic privilege play a role in my ability to fill my fridge + freezer + pantry the way I do, but I also refuse to take advantage of the accessibility to OWN my health. And I’m on a mission to contribute anything I can to make exposure to and education about nutrition more accessible to all communities. - *this does not include our bi-monthly @costco and @butcher_box hauls

Imma leave this here 💯

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