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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.

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One day you’re not old and the next you’re excited to cook with #cauliflower 💁🏼‍♀️ - Confession: I got just a lil [read: a lot] order happy on my fave cauli products from @califlourfoods + my freezer is filled to the brim with cruciferous crusts + flatbreads 😂 I guess I just **have** to eat a ton of 🍕 + 🌮 these next few weeks🙄😉😏 As #MealPrep would have it, I decided to do some ~*eggsperimenting*~ and let’s just say it came out ~*eggscellent*~ 🍳 I’m so ~*eggscited*~ to eat this #highprotein #breaky all week! Okay, I’m done now. dEATS 👇🏼👇🏼👇🏼 - #CauliflowerCrust Quiche ➕ your fave prepared cauliflower crust, thawed [I went with @califlourfoods roasted red pepper] ➕ 8 eggs ➕ 1 cup cottage cheese [my fave is @nancysyogurt!] ➕ spices: dried basil + oregano + thyme + garlic powder + salt + pep ➕ toppings/fillings: sliced sweet tomato + red onion + chopped olives + steamed greens + chopped bell pepper + no-sugar bacon 👉🏼👉🏼👉🏼 the options are endless! 🍴Method: carefully place a thawed cauliflower crust in the center of a greased pie dish. Pro-tip: don’t press the crust into the pan! Leave it elevated and allow it to settle in the oven for a perfect shape with no breaks. Bake on 400 for ~5 minutes. For extra crisp, broil on high for ~3 minutes. While the crust bakes, combine eggs + cottage cheese + spices is a large mixing bowl, whisking thoroughly to combine. Fold in optional fillings! Pour mixture over cauliflower crust [add any toppings now!] and bake at 400 for ~30 mins or until top of quiche is cooked through. The eggs may spill or rise over the crust - totally normal! Allow to cool before slicing and serving. Yields 4-6. - P.S. this post is totally unsponsored by Cali’flour Foods, I just really stand behind this product! 👍🏼 Food marketing is a tricky business + “cauliflower” seems to be the latest health-halo claim dominating our shelves. But this one, I can fully get behind. Ingredients + #macros + flavor are 💯 Use the code FITLICITY for savings! 💸

My routine is so next level that my life is like that episode of Spongebob where Squidward moves to Squidville, except my canned bread is collard wraps and my jazzercise is #CrossFit and I never, ever get sick of it. - I’m always practicing variety + flexibility within my #routine, but I’m completely a creature of habit, y’all 💁🏼‍♀️ Which wasn’t so fab when my habits were of the self-destructive variety, but is super beneficial now that my choices support my #mind + #body + #soul ✨ It takes just ✌🏼☝🏼 days to forms [or break] a #habit... how will you use ‘em?!

It’s #Sunday and you know what that means ‘round this neck of the ‘gram 💁🏼‍♀️ Top knots are up, sweat pants are on, and #MealPrep is in full effect! I’ve got ✌🏼 recipes to add to your weekly menu. One pack of lean ground turkey. Two methods. Four delicious n’ #nutritious dishes perfect for prep! - Pesto Stuffed Peppers // Mini Meatloaf + Cauli Mash 👉🏼👉🏼👉🏼 dEATS in comments!

If #Saturday was a feeling, it’d be cracking open a fresh jar of #nutbutter 🥄 - Have you tried my signature TKS Collard Wrap yet? 🙋🏼‍♀️ Or have I not earned your trust 😏 I know it might seem cray 🤪 but this combo is the perfect crunchy, savory snack! - dEATS 👉🏼 2 collard greens [hard stems trimmed] + 2 oz @applegate oven roasted turkey + 2 tbsp @jacobs_raw rainbow kraut + 1 tbsp @sunbutter

I’m FREAKING out! In a “I can’t believe I’m writing this -can’t eat, can’t sleep-reach for the stars-over the fence-world series” kind of way. There’s a new tab on the site, y’all 🖥 Introducing private #nutritioncoaching + counseling with me, Al! - Through #holistic, realistic, and individualized coaching, I provide applicable nutrition education that leads to sustainable change while promoting a positive relationship with eating + exercise. - Two programs are launching in 2019 ⭐️ ⭐️ ⭐️ fitlicity +foundations is all about building beneficial habits with tools + tactics that lead to confidence in nutritional practice + sustainable lifestyle change. ⭐️ ⭐️ ⭐️ fitlicity +fuel is for those who’ve got the basics locked + loaded like meal prep containers, and are ready to take their nutrition next level. ⭐️ ⭐️ ⭐️ Follow the #LinkInBio 📲 for full details 👉🏼👉🏼👉🏼 - Why invest in nutrition? 🤷🏼‍♀️ It’s as simple + complex as this: you are what you eat, y’all 💯 Take it from a girl who opened her mind + heart + belly and allowed whole, unadulterated foods to change her life from the inside out 🙋🏼‍♀️ Who do you want to be? How do you want to feel? Look? Live? - This January, I’ll be taking on 2 +foundations clients and 3 +fuel clients 🙌🏼 If you’re ready to work with me, I’m ready to work with you! No matter where you are, I’ll meet you there – to break yo-yo dieting, to become a conscious consumer, to see + feel results, to define a healthy life on your own terms. Fill out the nutrition services contact form on fitlicity.com! You’ll be sent a free introductory survey, and the first 10 respondents will receive a free follow-up call on a rolling basis.

Not even two bites in + this dish earned a huge compliment from Mo, who applauded just how much my culinary skills have improved 🏆 This means a lot coming from a kid who loves cooking flavorful food almost as much as he loves eating it 😏 - Not too long ago, my palate 👅 was just as limited as my kitchen skills🍴If I wasn’t relying on takeout 🥡 my diet consisted primarily of frozen or prepackaged meals in various shades of beige that wound up bland, overdone, breaded, or smothered in cheese [usually all at once] 😂 Spices were synonymous with garlic salt + more garlic salt. I had noooo idea what marinating could do for meat 🤦🏼‍♀️ I ate so mindlessly + gave such little thought to my diet that I never even noticed what I was missin’ 🤷🏼‍♀️ My lack of awareness + ability were absolutely mental + technical barriers to achieving consistency in my #nutrition... but only because I allowed them to be 💯 - Just like anything in #health + #fitness y’all, practice 👏🏼 makes 👏🏼 #progress 👏🏼 I never imagined that my quest for a healthier lifestyle would lead me to become kinda-sorta-maybe pretty good at this whole #cooking thing, let alone really enjoy it! But then again, I never imagined I’d #deadlift over double my body weight, either 💁🏼‍♀️ It’s been a finger lickin’ long road of burnt #protein pancakes 🥞 dry pork 🐖 and stick-to-the-pan egg muffins 🍳 but dang, I’ve made some gourmet #gains! - dEATS 👉🏼 @instantpotofficial cashew chicken bowl c/o @wholekitchensink 🍚 I added mushrooms and served with cauli rice + a broccoli cabbage slaw 🥦 Topped with sesame + @traderjoes EBTB air fried cashews 🤤 Peep recipes 👀 just like this + more on my Pinterest! Pinterest.com/fitlicity 📌 #fitlicityfood

There’s nothing quite like demolishing a killer #WOD to gear you up ⚙️ for a good day ⭐️🌈🦄 After 100 pull-ups, 150 push ups, 200 sit-ups, and 250 squats, there ain’t no challenge I can’t conquer 👊🏼 The tupperware is locked + lunchbox is loaded ✔️ All that’s left to do is slay 👏🏼this 👏🏼 #HumpDay 👏🏼

When you get to the point of testing your physical limits, when you perform to the point of failure, when you push and pull more than you weigh, #progress starts to look different 👀 Victory is measured in new ways 📈Success is redefined 🏆 - It’s like coach + swole sister say, “Training is like moving dirt. Some days you get a shovel and some days you get a spoon 🥄 As long as you move a little dirt every day, you’re heading towards your goal” - So sure, sometimes success is hitting the heavier weight, but not always. Sometimes it’s adding an extra rep. Sometimes it’s executing perfect form + technique. Sometimes it’s coming within a percentage of your max, sometimes a fraction. Sometimes it’s prioritizing rest + recovery. Sometimes it’s trying, and failing. - I’m not sure if I used a spoon or a shovel today 🤷🏼‍♀️ but I definitely moved dirt! 💯 On the Wodify menu: work up to a 1 RM deadlift 💪🏼 I decided to set my 🧠 [thats my ego 😂] aside, and not attempt a PR ⭐️ Instead, I wanted to lift as heavy as I could without any breakdown in form. Swipe 👉🏼 for progress! [top: 290# // bottom: 265#] I wound up coming within 95% of my all-time max and today, that is success 👍🏼

You can have your plan + #intuition, too 👏🏼 Recently, I’ve gotten a lot of questions about how in the heck we can practice intuitive eating while also planning + prepping 💁🏼‍♀️ It’s possible, y’all! - Intuitive Eating is not consumption on a “whatever/whenever” basis, it’s using biological cues to make conscious choices conducive with your personal performance + preference. It’s not only about what we eat, but why and how we eat it 💯 [search #IntutiveEating on le blog for more!] - At first, planning intuitively requires trial and error, but if you pay some attention to your bod, you will begin to identify patterns and discover what foods make you feel + function best, and what other factors contribute to your #satiety and satisfaction 🙇🏼‍♀️ - You can honor your intuition within a plan by: ➕ making it your OWN! 🗒 Say goodbye to generic templates. [don’t know where to start? search plan like a pro on the #BLOG 📲] ➕ planning from a place of want and need, not “should” ➕ honoring your fullness/hunger: forget strict schedules! 🕗 Do your best to eat when you are hungry [or, in some cases, to prevent extreme hunger] and stop when you are satisfied. Your plan may predict five meals a day, but your body may want/need more or less! ➕ analyze + adapt: if a dish didn’t leave you full or satisfied, don’t repeat it and expect different results! 🙅🏼‍♀️ How can you modify the meal to make it work? Perhaps additional fat, more volume, texture tweaks, different plating, or a distraction-free environment. - All the dEATS on my week 👉🏼👉🏼👉🏼 Ⓜ️1: post-#workout whey + figs Ⓜ️2: prosciutto egg cups + breaky sausage or cottage cheese Ⓜ️3: spaghetti squash+ pesto chicken + greens // adobo chicken burgers + brussels and red onion + braised greens + 🥑 Ⓜ️4: turkey and sunbutter collard wrap + snap peas // cottage cheese power bowls Ⓜ️5: cashew chicken + cauli rice + broccoli cabbage slaw // greek chicken bake + cauli rice + greens

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One day you’re not old and the next you’re excited to cook with #cauliflower 💁🏼‍♀️ - Confession: I got just a lil [read: a lot] order happy on my fave cauli products from @califlourfoods + my freezer is filled to the brim with cruciferous crusts + flatbreads 😂 I guess I just **have** to eat a ton of 🍕 + 🌮 these next few weeks🙄😉😏 As #MealPrep would have it, I decided to do some ~*eggsperimenting*~ and let’s just say it came out ~*eggscellent*~ 🍳 I’m so ~*eggscited*~ to eat this #highprotein #breaky all week! Okay, I’m done now. dEATS 👇🏼👇🏼👇🏼 - #CauliflowerCrust Quiche ➕ your fave prepared cauliflower crust, thawed [I went with @califlourfoods roasted red pepper] ➕ 8 eggs ➕ 1 cup cottage cheese [my fave is @nancysyogurt!] ➕ spices: dried basil + oregano + thyme + garlic powder + salt + pep ➕ toppings/fillings: sliced sweet tomato + red onion + chopped olives + steamed greens + chopped bell pepper + no-sugar bacon 👉🏼👉🏼👉🏼 the options are endless! 🍴Method: carefully place a thawed cauliflower crust in the center of a greased pie dish. Pro-tip: don’t press the crust into the pan! Leave it elevated and allow it to settle in the oven for a perfect shape with no breaks. Bake on 400 for ~5 minutes. For extra crisp, broil on high for ~3 minutes. While the crust bakes, combine eggs + cottage cheese + spices is a large mixing bowl, whisking thoroughly to combine. Fold in optional fillings! Pour mixture over cauliflower crust [add any toppings now!] and bake at 400 for ~30 mins or until top of quiche is cooked through. The eggs may spill or rise over the crust - totally normal! Allow to cool before slicing and serving. Yields 4-6. - P.S. this post is totally unsponsored by Cali’flour Foods, I just really stand behind this product! 👍🏼 Food marketing is a tricky business + “cauliflower” seems to be the latest health-halo claim dominating our shelves. But this one, I can fully get behind. Ingredients + #macros + flavor are 💯 Use the code FITLICITY for savings! 💸

My routine is so next level that my life is like that episode of Spongebob where Squidward moves to Squidville, except my canned bread is collard wraps and my jazzercise is #CrossFit and I never, ever get sick of it. - I’m always practicing variety + flexibility within my #routine, but I’m completely a creature of habit, y’all 💁🏼‍♀️ Which wasn’t so fab when my habits were of the self-destructive variety, but is super beneficial now that my choices support my #mind + #body + #soul ✨ It takes just ✌🏼☝🏼 days to forms [or break] a #habit... how will you use ‘em?!

It’s #Sunday and you know what that means ‘round this neck of the ‘gram 💁🏼‍♀️ Top knots are up, sweat pants are on, and #MealPrep is in full effect! I’ve got ✌🏼 recipes to add to your weekly menu. One pack of lean ground turkey. Two methods. Four delicious n’ #nutritious dishes perfect for prep! - Pesto Stuffed Peppers // Mini Meatloaf + Cauli Mash 👉🏼👉🏼👉🏼 dEATS in comments!

If #Saturday was a feeling, it’d be cracking open a fresh jar of #nutbutter 🥄 - Have you tried my signature TKS Collard Wrap yet? 🙋🏼‍♀️ Or have I not earned your trust 😏 I know it might seem cray 🤪 but this combo is the perfect crunchy, savory snack! - dEATS 👉🏼 2 collard greens [hard stems trimmed] + 2 oz @applegate oven roasted turkey + 2 tbsp @jacobs_raw rainbow kraut + 1 tbsp @sunbutter

I’m FREAKING out! In a “I can’t believe I’m writing this -can’t eat, can’t sleep-reach for the stars-over the fence-world series” kind of way. There’s a new tab on the site, y’all 🖥 Introducing private #nutritioncoaching + counseling with me, Al! - Through #holistic, realistic, and individualized coaching, I provide applicable nutrition education that leads to sustainable change while promoting a positive relationship with eating + exercise. - Two programs are launching in 2019 ⭐️ ⭐️ ⭐️ fitlicity +foundations is all about building beneficial habits with tools + tactics that lead to confidence in nutritional practice + sustainable lifestyle change. ⭐️ ⭐️ ⭐️ fitlicity +fuel is for those who’ve got the basics locked + loaded like meal prep containers, and are ready to take their nutrition next level. ⭐️ ⭐️ ⭐️ Follow the #LinkInBio 📲 for full details 👉🏼👉🏼👉🏼 - Why invest in nutrition? 🤷🏼‍♀️ It’s as simple + complex as this: you are what you eat, y’all 💯 Take it from a girl who opened her mind + heart + belly and allowed whole, unadulterated foods to change her life from the inside out 🙋🏼‍♀️ Who do you want to be? How do you want to feel? Look? Live? - This January, I’ll be taking on 2 +foundations clients and 3 +fuel clients 🙌🏼 If you’re ready to work with me, I’m ready to work with you! No matter where you are, I’ll meet you there – to break yo-yo dieting, to become a conscious consumer, to see + feel results, to define a healthy life on your own terms. Fill out the nutrition services contact form on fitlicity.com! You’ll be sent a free introductory survey, and the first 10 respondents will receive a free follow-up call on a rolling basis.

Not even two bites in + this dish earned a huge compliment from Mo, who applauded just how much my culinary skills have improved 🏆 This means a lot coming from a kid who loves cooking flavorful food almost as much as he loves eating it 😏 - Not too long ago, my palate 👅 was just as limited as my kitchen skills🍴If I wasn’t relying on takeout 🥡 my diet consisted primarily of frozen or prepackaged meals in various shades of beige that wound up bland, overdone, breaded, or smothered in cheese [usually all at once] 😂 Spices were synonymous with garlic salt + more garlic salt. I had noooo idea what marinating could do for meat 🤦🏼‍♀️ I ate so mindlessly + gave such little thought to my diet that I never even noticed what I was missin’ 🤷🏼‍♀️ My lack of awareness + ability were absolutely mental + technical barriers to achieving consistency in my #nutrition... but only because I allowed them to be 💯 - Just like anything in #health + #fitness y’all, practice 👏🏼 makes 👏🏼 #progress 👏🏼 I never imagined that my quest for a healthier lifestyle would lead me to become kinda-sorta-maybe pretty good at this whole #cooking thing, let alone really enjoy it! But then again, I never imagined I’d #deadlift over double my body weight, either 💁🏼‍♀️ It’s been a finger lickin’ long road of burnt #protein pancakes 🥞 dry pork 🐖 and stick-to-the-pan egg muffins 🍳 but dang, I’ve made some gourmet #gains! - dEATS 👉🏼 @instantpotofficial cashew chicken bowl c/o @wholekitchensink 🍚 I added mushrooms and served with cauli rice + a broccoli cabbage slaw 🥦 Topped with sesame + @traderjoes EBTB air fried cashews 🤤 Peep recipes 👀 just like this + more on my Pinterest! Pinterest.com/fitlicity 📌 #fitlicityfood

There’s nothing quite like demolishing a killer #WOD to gear you up ⚙️ for a good day ⭐️🌈🦄 After 100 pull-ups, 150 push ups, 200 sit-ups, and 250 squats, there ain’t no challenge I can’t conquer 👊🏼 The tupperware is locked + lunchbox is loaded ✔️ All that’s left to do is slay 👏🏼this 👏🏼 #HumpDay 👏🏼

When you get to the point of testing your physical limits, when you perform to the point of failure, when you push and pull more than you weigh, #progress starts to look different 👀 Victory is measured in new ways 📈Success is redefined 🏆 - It’s like coach + swole sister say, “Training is like moving dirt. Some days you get a shovel and some days you get a spoon 🥄 As long as you move a little dirt every day, you’re heading towards your goal” - So sure, sometimes success is hitting the heavier weight, but not always. Sometimes it’s adding an extra rep. Sometimes it’s executing perfect form + technique. Sometimes it’s coming within a percentage of your max, sometimes a fraction. Sometimes it’s prioritizing rest + recovery. Sometimes it’s trying, and failing. - I’m not sure if I used a spoon or a shovel today 🤷🏼‍♀️ but I definitely moved dirt! 💯 On the Wodify menu: work up to a 1 RM deadlift 💪🏼 I decided to set my 🧠 [thats my ego 😂] aside, and not attempt a PR ⭐️ Instead, I wanted to lift as heavy as I could without any breakdown in form. Swipe 👉🏼 for progress! [top: 290# // bottom: 265#] I wound up coming within 95% of my all-time max and today, that is success 👍🏼

You can have your plan + #intuition, too 👏🏼 Recently, I’ve gotten a lot of questions about how in the heck we can practice intuitive eating while also planning + prepping 💁🏼‍♀️ It’s possible, y’all! - Intuitive Eating is not consumption on a “whatever/whenever” basis, it’s using biological cues to make conscious choices conducive with your personal performance + preference. It’s not only about what we eat, but why and how we eat it 💯 [search #IntutiveEating on le blog for more!] - At first, planning intuitively requires trial and error, but if you pay some attention to your bod, you will begin to identify patterns and discover what foods make you feel + function best, and what other factors contribute to your #satiety and satisfaction 🙇🏼‍♀️ - You can honor your intuition within a plan by: ➕ making it your OWN! 🗒 Say goodbye to generic templates. [don’t know where to start? search plan like a pro on the #BLOG 📲] ➕ planning from a place of want and need, not “should” ➕ honoring your fullness/hunger: forget strict schedules! 🕗 Do your best to eat when you are hungry [or, in some cases, to prevent extreme hunger] and stop when you are satisfied. Your plan may predict five meals a day, but your body may want/need more or less! ➕ analyze + adapt: if a dish didn’t leave you full or satisfied, don’t repeat it and expect different results! 🙅🏼‍♀️ How can you modify the meal to make it work? Perhaps additional fat, more volume, texture tweaks, different plating, or a distraction-free environment. - All the dEATS on my week 👉🏼👉🏼👉🏼 Ⓜ️1: post-#workout whey + figs Ⓜ️2: prosciutto egg cups + breaky sausage or cottage cheese Ⓜ️3: spaghetti squash+ pesto chicken + greens // adobo chicken burgers + brussels and red onion + braised greens + 🥑 Ⓜ️4: turkey and sunbutter collard wrap + snap peas // cottage cheese power bowls Ⓜ️5: cashew chicken + cauli rice + broccoli cabbage slaw // greek chicken bake + cauli rice + greens

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