Month: December 2016

Healthy, delicious egg sammich

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Breakfast is, of course, the most important meal of the day, and this filling, well-rounded sandwich has all the ingredients needed to give you the energy to slay the day! Did I mention it’s sitting right at 400 calories? 

2 slices lite wheat bread, toasted 

1 tbsp lite mayonnaise (optional)

Nonstick spray

1/3C egg whites

1 whole egg

Handful baby spinach

1/8C shredded cheddar cheese 

1 slice turkey bacon , cut in 2

Tomato slices

1/4 avocado, thinly slices 

Salt/pepper

Spray pan with nonstick. When heated, add baby spinach and let wilt down some. Combine whole egg and egg whites, then pour over spinach in pan. Cook to done, top with a light sprinkle of cheddar cheese. Spread mayo on toast. When cheese is melted, add to toast. If needed, re-spray hot pan and add slice of turkey bacon. Heat until done. Add to sandwich, then top with tomato and avocado slices. Salt and pepper to taste. Finish with top slice of toast, saw into 2 pieces and voila! 

Calories: 401

Healthy Fats: 20g

Protein: 24g

Carbs: 21

Fiber: 8g

Sir Isaac Newton-A 15th Century Karma Chameleon 

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When Sir Isaac Newton was developing his 3rd law of motion, I wonder if he was intending to explain only physical movement or if he was including the forces of karma as well? Either intentionally or unintentionally, applying the 3rd Law of Motion to one’s own life is one of the greatest lessons to be learned from his teachings. 


What a statement. Just as is taught in “The Secret,” what we are putting out into the world is affecting everything around us. 

A negative frame of mind can do more damage than any other physical force. A person wouldn’t willingly wake up every morning and open a can of toxic gas and expel it everywhere they go. Feeding negativity is the same thing. Focusing on negative energy is only going to propel that outward into the universe.  

So wake up with a great attitude. Don’t focus on all the things that are going wrong in your life.  Be thankful for the things that you have! Visualize your goals so they eventually manifest into your reality. One positive thought or action will propel itself into the universe, creating a chain of events that will change the shape of your entire life. 

I am a firm believer in karma and manifesting energies, because it is tangible. It can be measured. You can physically see the changes in your life and I have experienced it firsthand. The time is always right to make a change, but New Years especially seems to bring about a universal feeling of metamorphosis. Trust me, that one tiny first step of changing your way of thinking will have THE biggest effect on your life. 

Slimmed down Asian beef and broccoli 

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Is there anything more satisfying than a savory plate of Chinese or Japanese cuisine when you’re hungry? There also isn’t a lot of stuff that is more fattening, with many dishes clocking in at over 1000 calories! Last night I made my own version, with a side of egg whites, just because I’m trying to cut down on my carbs a little. But I would definitely serve this over brown rice or quinoa. I made this dish for myself only but it can be tailored to feed more.


4oz steak, cooked to your preference 

1 C broccoli 

1/4C water for steaming 

1/5 C of low sodium soy sauce

1tbsp brown sugar 

2tsp corn starch

1 clove garlic, minced

1/4C water, to thin sauce

Bring 1/4C of water to a boil in a skillet greased with nonstick. Add broccoli and cover. While broccoli is steaming, mix soy sauce, brown sugar, corn starch and garlic in small bowl. When broccoli is tender, add steak, then pour over sauce, stirring constantly.  When sauce hits pan it will thicken. Start adding water until it is the consistency you prefer. Serve with your choice of sides.