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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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Yesterday may have been #NationalEatYourVeggiesDay but if you’re a part of the #fitlicityfam [which you all are] you know that EVERY 👏🏼 DAY 👏🏼 is eat your damn veggies day 💯 mmhmm, mo’ veggies, less problems #amirite 💁🏼‍♀️ - Make eating your veggies just as DELICIOUS as they are NUTRITIOUS with this grilled cauli + eggplant salad featuring mint + toasted pine nuts + lemon tahini drizzle 🤤 - Flag the recipe/method! 🚩 ➕1 medium head cauli, cut into florets ➕1 small eggplant, cut into half moons ➕Drizzle of EVOO for cookin’ ➕1 tsp each salt + pep + garlic powder ➕1 tbsp each thyme + oregano 👉🏼 combine the above, evenly distribute on a grill-safe pan, and cook for ~25 mins or until charred and tender [no grill? no problem! roast at 425 for ~35 mins on parchment paper] 👉🏼 then toss/top with: ➕ 2 tbsp fresh mint ➕ 1 tbsp toasted pine nuts ➕ 2-4 tbsp crumbled feta ➕ 2 tbsp lemon juice ➕ 2 tsp tahini [yields ✌🏼 servings]

Drop me your #MealPrep + planning questions, and I’ll post an FAQ roundup! The HOWs, the WHATs, the WHYs, the WHENs ~ no question is too big or too small! Leave em here or slide into my DMs 💌 - I’m making lots o’ dinners freshie this week, but here’s everything I prepped for breaky n’ lunch n’ sides 👉🏼👉🏼👉🏼 ➕ prosciutto egg cups ➕ HB eggs ➕ breakfast sammys for Mo ➕ spaghetti squash ➕ brussels and red onion ➕ cauli! ➕ BBQ stuffed peppers ➕ adobo chicken burgers - Don’t forget to tune into my stories for a full day of eating daily and peep my Week of Eats blog + highlights for links and recipe inspo! 👀

If I had a Tinder profile 💁🏼‍♀️ ✨ Enjoys long walks in the grocery store ✨ Can probably #deadlift more than you ✨ Will definitely out-eat you ✨ Can carry my own heavy 💩 ✨ Likes personal space ✨ Will let you (make you) touch my butt ✨ Mostly wears sweats but cleans up nice ✨ Will #MealPrep in exchange for dishes Would you swipe left or right? #dontanswerthat

Say ~*cheese!*~ 🧀 - Did you know that for the first 2 years of my health + fitness journey, I avoided #cheese, because the #diet program I was following didn’t approve of it 🤦🏼‍♀️ And since I lost weight on that diet plan, I latched onto the fact that cheese must have been the bad guy. Truth is, I did consume cheese with a reckless abandon before my quest to get healthy + fit, but that didn’t make it inherently evil, or the singular cause to my undesired effect. Before I knew it, cheese became a fear food for me, and I wasn’t about that life 🙅🏼‍♀️ The food we choose to eat is insanely powerful to our every day lives, and I wanted to harness that power, not be imprisoned by it. So what did I do? 🤷🏼‍♀️ First, I educated myself on the metabolic facts, not the fake news. I learned that, for someone without a dairy intolerance and when portioned properly, cheese is an excellent source of dietary protein and fat. Next, I embraced it.As much anxiety as it gave me – W I gain weight? Would I love control? – I planned a cheesy recipe into my week. It was a mozzarella stuffed turkey burger and I enjoyed every 👏🏼 damn 👏🏼 bite 👏🏼 Since then, I’ve had cheese in my fridge every week. I don’t fear it or obsess over it. I don’t crave it. I don’t eat it uncontrollably. I respect it. I add it to meals when I want some protein + fat + flavor + texture 💯 That’s progress, y’all. That’s food freedom. That’s a lifestyle.

Sing it with me 🎶 I’ve got SuNsHiNeEe on a cloudy day // when I’m feelin’ graaaay, I’ve got #breaky in my belly // I guess you’d say, what can make me feel this way? My food, my food, my fOoOoOoOod ~ talkin’ bout my food. My food. 🎶 - 🎶 I’ve got so many veggies, the gardens all empty // I’ve got so much protein, my muscles thankin’ me // I guess you’d say, what can make me feel this way? My food, my food, my fOoOoOoOod ~ talkin’ bout my food. My food. 🎶 - 🎶 I don’t need no sweeeeeets, no syrup to get me high // I’ve got, all the flavors baby, one savory plate can buy [oh yes I do!] // I guess you’d say, what can make me feel this way? My food, my food, my fOoOoOoOod ~ talkin’ bout my food. My food. 🎶 - Today may be cray 🌩💥🤪 But there’s nothing a lil’ fresh-out-the-oven brussels n’ onion + meal prepped prosciutto egg cups can’t cure 🙏🏼 K, bye now 👋🏼

The secret to sustainable success? H A B I T S 👏🏼 - You can not change your life until you consistently change what you do, day in and day out 💯 - 💭 If every time you’re out to eat, you mindlessly munch on the family-style fries... what would happen if you didn’t? 🤷🏼‍♀️ 💭 If every time your breathing gets labored on a run, you stop... what would happen if you didn’t? 🤷🏻‍♀️ 💭 If every time you felt like sleeping in, you hit snooze... what would happen if you didn’t? 🤷🏽‍♀️ 💭 If every weekend you push off #MealPrep for something, anything, else... what would happen if you didn’t? 🤷🏾‍♀️ 💭 If every time there was a sugary sweet or savory treat in the communal kitchen, you ate it... what would happen if you didn’t? 🤷🏿‍♀️ - You’re lookin’ at it 👀 - Choice by choice, decision by decision, I broke habits that didn’t serve me + built ones that did, until I changed my life ⭐️ The power of habits is, they are what you choose them to be. - Ask yourself 👉🏼 What would be good about NOT changing? What would be bad about changing? What would be bad about NOT changing? What would be good about changing? - Let today be the day you give up who you are, for who you can become 👊🏼

All #carbohydrates – from candy 🍬 to cane sugar to kale 🥬 – get converted to simple #sugar, or glucose, once ingested. Repeat after me 📢 Sugar is not bad 🙅🏼‍♀️ In fact, our bodies most predominantly use glucose for energy to support daily function + physical activity 🔋 This energy is harnessed by insulin, the hormone that regulates blood sugar. When blood sugar levels are stable, we feel + function our best – and we tend to like how we look, too, because our lean muscle is thriving ⭐️🌈🌸 But no matter how ya slice it, excess sugar in the bloodstream leads to energy spikes and crashes 🧨 “brain fog” ⛈ crankiness 😠 cravings 🍩 and ultimately, storage of body fat. - When you break it down [literally 😏] the effect glucose has in terms of your body composition [body fat vs. lean mass] and physiology [energy levels + cravings + focus] is first and foremost 👉🏼 your individual tolerance/resistance to insulin. Meaning, how efficiently or inefficiently your body can process + use and/or store glucose. Then, it comes down to the source of the sugar, which determines how quickly your body converts the carb to glucose. This is measured by glycemic index [how quickly food raises blood sugar] and glycemic load [glycemic index in relation to typical serving size of a specific food] 📈 A simple carb, like sucralose, syrups, cane sugar, refined/highly processed grains, and even honey or maple syrup are easily broken down by the body, causing a more dramatic spike in blood sugar🎢 and thus, leaving your body less time to properly figure out what the heck to do with the burst of energy it just received ⏱🥵💥 A complex carb, spanning a spectrum from whole grains 🍚 to root vegetables 🥕 to fruits + berries 🍓 and all the way to leafy greens 🥬, takes longer to be converted into glucose, thus disseminating a more steady flow of blood sugar, and giving your body more time to process, absorb, and use the energy you’ve so kindly given it ⏳☺️✌🏼 - 💡 Three Quick Tips for #carbs: 1️⃣ Don’t restrict them, respect them 2️⃣ Prioritize unadulturated, minimally processed sources 3️⃣ Pair carbs with the other two #macros [protein + fat] for a balanced meal!

Got 99 problems n’ they all dishes 😏 - Actually, y’all, #MealPrep is the least of my problems and like, the majority of my solutions 💯 It’s *so* satisfying to finish a marathon prep knowing that I’ve set myself up to feel my best all week look with delicious + nutritious eats, no thoughts about it! 👌🏼 The only thing better than snapping the lid on the last shiny glass tupperware and stacking it in the fridge... is unsnapping it, taking the first bite and enjoying the fresh fruits and veggies of your labor 😋 - Swipe 👉🏼 for everything I prepped in just 2 hours this weekend! Plus, check out the #blog [fitlicity.com] for this week’s plan n’ prep inspo! 👀 As always, tune into my stories for a #fulldayofeating and find links to recipes in my Week of Eats highlights 👍🏼

This is your #Saturday morning scroll reminder 📲 That the weekend is not your ~*weak end*~ 👏🏼 - Ten Tips for a Healthy Weekend 💦 Start your day with movement ~ from HIIT to LISS to a flow ☀️ Get your daily dose of Vitamin D ~ that’s 30 mins outdoors! 🍴 Don’t go hungry ~ fuel up on nutrient-dense foods 🧘🏼‍♀️ Schedule self-care + relaxation 💤 Prioritize restful sleep 📝 Be productive! Get 💩 done 💧 Go bottomless ~ on H2O 🥡 Dining out? Prioritize protein n’ veggies 🖊 Plan + prep for the week ahead ~ the lifestyle never ends! ✨ Treat every single choice as an opportunity to pursue your goals, train new habits, and show up as the self you want to be - Be a weekend warrior, y’all 👊🏼 - What’s your biggest challenge during the weekend? I wanna know, drop a line in the comments below 💌

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Yesterday may have been #NationalEatYourVeggiesDay but if you’re a part of the #fitlicityfam [which you all are] you know that EVERY 👏🏼 DAY 👏🏼 is eat your damn veggies day 💯 mmhmm, mo’ veggies, less problems #amirite 💁🏼‍♀️ - Make eating your veggies just as DELICIOUS as they are NUTRITIOUS with this grilled cauli + eggplant salad featuring mint + toasted pine nuts + lemon tahini drizzle 🤤 - Flag the recipe/method! 🚩 ➕1 medium head cauli, cut into florets ➕1 small eggplant, cut into half moons ➕Drizzle of EVOO for cookin’ ➕1 tsp each salt + pep + garlic powder ➕1 tbsp each thyme + oregano 👉🏼 combine the above, evenly distribute on a grill-safe pan, and cook for ~25 mins or until charred and tender [no grill? no problem! roast at 425 for ~35 mins on parchment paper] 👉🏼 then toss/top with: ➕ 2 tbsp fresh mint ➕ 1 tbsp toasted pine nuts ➕ 2-4 tbsp crumbled feta ➕ 2 tbsp lemon juice ➕ 2 tsp tahini [yields ✌🏼 servings]

Drop me your #MealPrep + planning questions, and I’ll post an FAQ roundup! The HOWs, the WHATs, the WHYs, the WHENs ~ no question is too big or too small! Leave em here or slide into my DMs 💌 - I’m making lots o’ dinners freshie this week, but here’s everything I prepped for breaky n’ lunch n’ sides 👉🏼👉🏼👉🏼 ➕ prosciutto egg cups ➕ HB eggs ➕ breakfast sammys for Mo ➕ spaghetti squash ➕ brussels and red onion ➕ cauli! ➕ BBQ stuffed peppers ➕ adobo chicken burgers - Don’t forget to tune into my stories for a full day of eating daily and peep my Week of Eats blog + highlights for links and recipe inspo! 👀

If I had a Tinder profile 💁🏼‍♀️ ✨ Enjoys long walks in the grocery store ✨ Can probably #deadlift more than you ✨ Will definitely out-eat you ✨ Can carry my own heavy 💩 ✨ Likes personal space ✨ Will let you (make you) touch my butt ✨ Mostly wears sweats but cleans up nice ✨ Will #MealPrep in exchange for dishes Would you swipe left or right? #dontanswerthat

Say ~*cheese!*~ 🧀 - Did you know that for the first 2 years of my health + fitness journey, I avoided #cheese, because the #diet program I was following didn’t approve of it 🤦🏼‍♀️ And since I lost weight on that diet plan, I latched onto the fact that cheese must have been the bad guy. Truth is, I did consume cheese with a reckless abandon before my quest to get healthy + fit, but that didn’t make it inherently evil, or the singular cause to my undesired effect. Before I knew it, cheese became a fear food for me, and I wasn’t about that life 🙅🏼‍♀️ The food we choose to eat is insanely powerful to our every day lives, and I wanted to harness that power, not be imprisoned by it. So what did I do? 🤷🏼‍♀️ First, I educated myself on the metabolic facts, not the fake news. I learned that, for someone without a dairy intolerance and when portioned properly, cheese is an excellent source of dietary protein and fat. Next, I embraced it.As much anxiety as it gave me – W I gain weight? Would I love control? – I planned a cheesy recipe into my week. It was a mozzarella stuffed turkey burger and I enjoyed every 👏🏼 damn 👏🏼 bite 👏🏼 Since then, I’ve had cheese in my fridge every week. I don’t fear it or obsess over it. I don’t crave it. I don’t eat it uncontrollably. I respect it. I add it to meals when I want some protein + fat + flavor + texture 💯 That’s progress, y’all. That’s food freedom. That’s a lifestyle.

Sing it with me 🎶 I’ve got SuNsHiNeEe on a cloudy day // when I’m feelin’ graaaay, I’ve got #breaky in my belly // I guess you’d say, what can make me feel this way? My food, my food, my fOoOoOoOod ~ talkin’ bout my food. My food. 🎶 - 🎶 I’ve got so many veggies, the gardens all empty // I’ve got so much protein, my muscles thankin’ me // I guess you’d say, what can make me feel this way? My food, my food, my fOoOoOoOod ~ talkin’ bout my food. My food. 🎶 - 🎶 I don’t need no sweeeeeets, no syrup to get me high // I’ve got, all the flavors baby, one savory plate can buy [oh yes I do!] // I guess you’d say, what can make me feel this way? My food, my food, my fOoOoOoOod ~ talkin’ bout my food. My food. 🎶 - Today may be cray 🌩💥🤪 But there’s nothing a lil’ fresh-out-the-oven brussels n’ onion + meal prepped prosciutto egg cups can’t cure 🙏🏼 K, bye now 👋🏼

The secret to sustainable success? H A B I T S 👏🏼 - You can not change your life until you consistently change what you do, day in and day out 💯 - 💭 If every time you’re out to eat, you mindlessly munch on the family-style fries... what would happen if you didn’t? 🤷🏼‍♀️ 💭 If every time your breathing gets labored on a run, you stop... what would happen if you didn’t? 🤷🏻‍♀️ 💭 If every time you felt like sleeping in, you hit snooze... what would happen if you didn’t? 🤷🏽‍♀️ 💭 If every weekend you push off #MealPrep for something, anything, else... what would happen if you didn’t? 🤷🏾‍♀️ 💭 If every time there was a sugary sweet or savory treat in the communal kitchen, you ate it... what would happen if you didn’t? 🤷🏿‍♀️ - You’re lookin’ at it 👀 - Choice by choice, decision by decision, I broke habits that didn’t serve me + built ones that did, until I changed my life ⭐️ The power of habits is, they are what you choose them to be. - Ask yourself 👉🏼 What would be good about NOT changing? What would be bad about changing? What would be bad about NOT changing? What would be good about changing? - Let today be the day you give up who you are, for who you can become 👊🏼

All #carbohydrates – from candy 🍬 to cane sugar to kale 🥬 – get converted to simple #sugar, or glucose, once ingested. Repeat after me 📢 Sugar is not bad 🙅🏼‍♀️ In fact, our bodies most predominantly use glucose for energy to support daily function + physical activity 🔋 This energy is harnessed by insulin, the hormone that regulates blood sugar. When blood sugar levels are stable, we feel + function our best – and we tend to like how we look, too, because our lean muscle is thriving ⭐️🌈🌸 But no matter how ya slice it, excess sugar in the bloodstream leads to energy spikes and crashes 🧨 “brain fog” ⛈ crankiness 😠 cravings 🍩 and ultimately, storage of body fat. - When you break it down [literally 😏] the effect glucose has in terms of your body composition [body fat vs. lean mass] and physiology [energy levels + cravings + focus] is first and foremost 👉🏼 your individual tolerance/resistance to insulin. Meaning, how efficiently or inefficiently your body can process + use and/or store glucose. Then, it comes down to the source of the sugar, which determines how quickly your body converts the carb to glucose. This is measured by glycemic index [how quickly food raises blood sugar] and glycemic load [glycemic index in relation to typical serving size of a specific food] 📈 A simple carb, like sucralose, syrups, cane sugar, refined/highly processed grains, and even honey or maple syrup are easily broken down by the body, causing a more dramatic spike in blood sugar🎢 and thus, leaving your body less time to properly figure out what the heck to do with the burst of energy it just received ⏱🥵💥 A complex carb, spanning a spectrum from whole grains 🍚 to root vegetables 🥕 to fruits + berries 🍓 and all the way to leafy greens 🥬, takes longer to be converted into glucose, thus disseminating a more steady flow of blood sugar, and giving your body more time to process, absorb, and use the energy you’ve so kindly given it ⏳☺️✌🏼 - 💡 Three Quick Tips for #carbs: 1️⃣ Don’t restrict them, respect them 2️⃣ Prioritize unadulturated, minimally processed sources 3️⃣ Pair carbs with the other two #macros [protein + fat] for a balanced meal!

Got 99 problems n’ they all dishes 😏 - Actually, y’all, #MealPrep is the least of my problems and like, the majority of my solutions 💯 It’s *so* satisfying to finish a marathon prep knowing that I’ve set myself up to feel my best all week look with delicious + nutritious eats, no thoughts about it! 👌🏼 The only thing better than snapping the lid on the last shiny glass tupperware and stacking it in the fridge... is unsnapping it, taking the first bite and enjoying the fresh fruits and veggies of your labor 😋 - Swipe 👉🏼 for everything I prepped in just 2 hours this weekend! Plus, check out the #blog [fitlicity.com] for this week’s plan n’ prep inspo! 👀 As always, tune into my stories for a #fulldayofeating and find links to recipes in my Week of Eats highlights 👍🏼

This is your #Saturday morning scroll reminder 📲 That the weekend is not your ~*weak end*~ 👏🏼 - Ten Tips for a Healthy Weekend 💦 Start your day with movement ~ from HIIT to LISS to a flow ☀️ Get your daily dose of Vitamin D ~ that’s 30 mins outdoors! 🍴 Don’t go hungry ~ fuel up on nutrient-dense foods 🧘🏼‍♀️ Schedule self-care + relaxation 💤 Prioritize restful sleep 📝 Be productive! Get 💩 done 💧 Go bottomless ~ on H2O 🥡 Dining out? Prioritize protein n’ veggies 🖊 Plan + prep for the week ahead ~ the lifestyle never ends! ✨ Treat every single choice as an opportunity to pursue your goals, train new habits, and show up as the self you want to be - Be a weekend warrior, y’all 👊🏼 - What’s your biggest challenge during the weekend? I wanna know, drop a line in the comments below 💌

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