Revive Your Breakfast for Spring! 🍳🌸

If I took a poll of our readers, friends, and family what percent of them do you think would call themselves “morning people?” It’s becoming a rarity these days to find those who wake up easily in the mornings, love to arise with the sun and get moving in preparation for the day ahead!  One word: BREAKFAST. Everyone may know that breakfast is the most important meal of the day, but that, unfortunately, does not mean that everyone takes the time to sit down to a solid meal before jetting off to work or school. According to the NPD Group, approximately 31 MILLION Americans skip breakfast. The same survey also found that many males ages 18-34 as well as teenagers (as opposed to younger children) do not eat breakfast. Women ages 55 and older were the most likely to eat a morning meal. What were the common reasons for skipping? People weren’t hungry, they didn’t feel like eating, or they were too busy or running late. 

Despite whether you are hungry or not, busy or not, you NEED to make time for eating breakfast. Breakfast consumption can increase the feeling of fullness, and high-protein breakfasts can help regulate appetite throughout the day. Breakfast is also good for your overall mood, metabolism, and overall health.

Kick-start your day with some new Spring recipes below! These are simple to prepare the day of, or, if you still think you will be rushed in the morning, these can easily be prepared the night or weekend before! You are worth a few extra minutes to have breakfast! 

Don’t stop, however, at simply eating breakfast. The morning meal is the perfect opportunity to insert some family time and inspiration into your day. A wonderful tradition to start with your kids is to do a simple devotional or bible verse first thing in the morning. It not only gets your kids’ minds jump-started, but it also has them (and YOU) putting your mind and focus on important things first thing in the morning. You can even stick those bible verses or quotes into your little ones’ or loved one's lunchboxes!

Here are some of our favorite breakfast recipes you can add to your mornings! 

Spring Greens Shake 

Ingredients:

• 1 cup Vanilla Unsweetened Almond Milk

• 1 serving Vanilla Protein Powder

• 1 small frozen banana

• 1 tbsp Ground Flax Seed

• 5 fresh mint leaves

• 2 cups spinach 

• 1 cup crushed ice

Blend, serve, and top with fresh mint leaves and cacao nibs! Enjoy! 

Chia Coconut Oatmeal

Ingredients:

• 1/2 cup steel cut oats of old-fashioned oats

• 1-ounce dry chia seeds

• 1 cups unsweetened coconut milk

• 1 tsp. cinnamon

• 4-5 drops stevia extract

• 2 tablespoons unsweetened coconut flakes

• 1 tsp. 100% pure maple syrup (optional)

Soak oats and chia seeds in coconut milk overnight (I place in a large mason jar and shake a few times). Before eating warm oatmeal on stovetop or microwave until desired consistency. Stir in stevia and/or maple syrup and more coconut milk to reach desired consistency and top with coconut flakes. 

Mini Egg Frittata

Ingredients:

• 10 large eggs

• 1 cup chopped bell peppers

• 1/2 cup chopped onion

• 1 cup cooked crumbled chicken sausage or turkey bacon 

• 1 cup chopped spinach

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

Directions:

Preheat oven to 350°F. Spray a non-stick or silicone muffin tin with nonstick cooking spray.

Heat olive oil into a a non-stick frying pan over medium high heat. Add the bell pepper and onion and saute for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping Tablespoon into each muffin cup.

Next whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.

Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.

Run a knife around the edges to pop the egg frittatas out. Enjoy while hot.

Store in the an air tight container in the refrigerator. Eat within 5 days.

Join us tonight for our Night of Hope! We will kick off the night at 6 PM! Join us for the FREE bodyweight workout, for women of all ages and abilities! There will be great food and fellowship! We would love to see you tonight! You can sign up on the app under SPECIAL EVENTS! If you have any questions, please email us at transfitathens@gmail.com. 

We hope you enjoy these new, healthy breakfast recipes! Let us know what you think! You can find more recipes our website if you want more meal ideas!

If you would like to meet with one of our nutrition consultants or registered dietitian to jumpstart your Spring, you can email us at transfitathens@gmail.com or book an appointment on our app! Don't forget about our three March Recharge Nutrition packages! We want to help you live transformed in body, mind, and spirit. 

If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit 

Try These Healthy, Holiday Breakfast Recipes!!

Hi sweet friends!

We know you have family approaching for the holidays! Today, we want to share two great breakfast recipes with you to try this holiday season. It is so important for to have a well-balanced, low sugar, high protein breakfast before heading off for the day! We are a huge fan of "Make ahead" anything so these 2 breakfast recipes are great to try for this Christmas Holiday!! Both are super easy & delicious!!! Enjoy!

Baked French Toast

Thankfully there is such a thing as healthy French toast. The Sprouted Cinnamon Raisin Bread eliminates refined flours and extra sugars, and the eggs add an additional protein boost that is welcome in any of my breakfasts. 

- 4 servings

• 8 slices Sprouted Cinnamon Raisin Bread (or try whole wheat bread & sprinkled it w cinnamon....my kids don’t care for raisins)
• 1 1/2 cup almond milk (I use no sugar, vanilla)
• 1/4 cup maple syrup + extra for drizzling
• 6 eggs
• cinnamon

Cube bread into 1- 8 inch square pan

Whisk together almond milk, eggs and maple syrup.

Pour egg mixture over bread cubes, sprinkle with cinnamon and let soak for about 3 hours or overnight.

Bake at 375° for about 35-40 minutes, until eggs are set.

Cut into 4 pieces, drizzle with maple syrup and serve.

The portion size is huge and there are about 313 calories and 19 grams of protein per serving.

Healthier Breakfast Casserole

• 4-5 links organic turkey or chicken breakfast sausage, (4 small links)
• 1 teaspoon olive oil
• 1/2 small onion, chopped (optional)
• 1/2 red bell pepper, chopped (optional)
• 4 large eggs
• 4 large egg whites
• 2 1/2 cups low-fat milk
• 1 teaspoon dry mustard
• 1/2 teaspoon salt & pepper
• 1/4 teaspoon freshly ground pepper
• 2/3 cup shredded extra-sharp Cheddar cheese, divided
• 8 slices whole wheat bread, crusts removed

Coat a 9-by-13-inch baking dish with cooking spray.Cook sausage in a skillet over medium heat, crumbling with a fork, until browned. Transfer to a bowl.Add oil, onion and bell pepper to skillet; cook, stirring occasionally, until vegetables soften, about 5 minutes. Add sausage and cook, stirring, until vegetables begin to brown, about 5 minutes more. Remove from heat and set aside.Whisk eggs and egg whites in a large bowl until blended. Whisk in milk, mustard, salt and pepper. Stir in 1/3 cup Cheddar. Arrange bread in a single layer in prepared baking dish. Pour egg mixture over bread and top with reserved vegetables and sausage. Sprinkle with remaining 1/3 cup Cheddar. Cover with plastic wrap and refrigerate for at least 5 hours or overnight.Preheat oven to 350°F. Bake casserole, uncovered, until set and puffed, 40 to 50 minutes. Serve hot.

Make Ahead Tip: Prepare; cover and refrigerate overnight!

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We hope that you will enjoy these healthier Holiday breakfast ideas over this holiday season! Reminder, we are closed until January 2, but we look forward to seeing you in the new year! Check out our healthy living tab on our website to find recipes and workouts you can do at home! You can also find recipes, workouts, and inspiration on our FREE app HERE! If you have any questions, please email us at transfitathens@gmail.com. 

Blessings, 

Team TransFit

Back to School Breakfast On The Go!

How many times can I say, " Breakfast is the most important meal of the day?" Then why is still so easy for so many of us to neglect ourselves and skip breakfast? A number of studies show that people who successfully maintain significant weight loss eat breakfast just about every day. And exactly what you choose to eat for breakfast makes a big difference for your health. A variety of fruits can bring you near the minimum number of five daily fruit and vegetable servings recommended for lower cancer risk. Or, once in a while try a medley of vegetables in an omelet or smoothie! After fasting all night, breakfast can kick-start your energy level. If you choose healthful, slow-burning foods, like whole grains and fruits, you should be able to control your appetite until midday. Eating breakfast increases the metabolic rate which helps you to have more energy and weight control will be easier.

Back to School Breakfast On the Go!  Healthy Recipes for Kids and Adults!

1. A nonfat or low-fat yogurt parfait layered with fresh fruit and cereal, nuts or raisins. Here is my new quick granola recipe.

Quick and Easy Granola

Preheat Oven 450. Spray pan with Coconut Oil Spray

 2 Cups Whole Grain Oats 1 Cup of crushed Nuts (Almonds, Walnuts, Pecans, or Mix) ¼ Cup Ground Flax Seed 1 Tbsp Cinnamon ½ Tsp Salt 2 Tbsp Coconut Oil 2 Tbsp Honey or Maple Syrup 1 Tsp Vanilla Extract

 Mix first 5 ingredients in large bowl and spread over baking sheet. Bake on 450 for 3 min (stirring each minute). Mix together next 3 ingredients and pour over the toasted mixture. Bake another 2-3 minutes or until crispy! Makes 8-10 servings. Enjoy!

2. Low fat yogurt or protein powder mixed with fresh fruit in a blender for a vitamin-rich smoothie

Peach Perfection Smoothie

1 Cup Almond Milk (optional: add in 2 Tbsp Orange juice) 1 frozen Banana 1 peach (with skin) 1 serving Protein Powder or 1 Cup Lowfat Greek Yogurt 1 serving Ground flax-seed ½ Cup crushed ice

Blend until smooth in blender! Enjoy!

3. Oatmeal or whole grain cold cereal with raisins or fresh fruit and dairy

 Maple Apple Walnut Oatmeal

 Prep time: 5 min. Cook time: 10 min.

 ½ cup water ½ cup low-fat milk ½ old fashioned large flake oats ½ tsp cinnamon ½ apple (cored and cut into small pieces) ¼ cup crushed walnuts 1 Tbsp 100% pure maple syrup ¼ cup water 1 scoop vanilla whey protein (equal to 20g protein)

 Bring ½ cup of water and milk to a boil in a small pot on medium heat (or in microwave). Add the oats and cinnamon. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally. Remove from heat and mix in apples, walnuts and maple syrup. Combine ¼ cup of water with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, pour protein mixture into a blender or food processor and blend until protein is dissolved. Pour protein mixture over oatmeal and serve.

4. Breakfast bars are great for adults and kids -  I made these last night experimenting with just the right amount of honey, "O"s, and oats... so delicious and  I tasted one too many! Perfect balance of whole grains and protein in this homemade bar!

"O"utrageous Breakfast Bars

1/2 cup smooth or crunchy peanut butter 1/2 cup honey (local if possible) 1 tsp vanilla 1 tsp cinnamon 2 cups Whole Grain CheeriOs 1 &1/2 cups rolled Oats (or more if needed) 1/4 cup chopped/crushed almonds ¼ cup raisins (optional)

Heat the peanut butter and honey on the stove (or microwave) until almost boiling. Remove from heat and stir in vanilla & cinnamon. Add the oats, cereal, raisins and almonds. Press the mixture into a shallow, 9-inch pan lined with parchment paper (spray with coconut oil if necessary). Allow to cool, then cut into bars.

--In our busy lifestyles, take time on Sunday to prepare for the week. Double pancakes, waffles,or muffins you make on the weekend and freeze. Plan ahead and stock up on homemade, healthy items that you can just grab and eat on busy mornings.

Blessings, Caroline