Download High Protein Breakfast Options Savory Cottage Cheese Breakfast Bowl Ingredients: 3 cups fat free cottage cheese ½ cup chopped pistachios 4 tbsp. minced chives Freshly ground black pepper 1 cup sliced cucumbers 1 cup bell pepper, seeded and chopped 20 halved grape tomatoes Instructions: In small bowl, combine cottage cheese, 2 tbsp chives and pepper. Divide into 6 bowls or containers. Top with cucumbers, peppers and tomatoes and garnish with pistachios and remaining chives. Nutrition per ½ cup of cottage cheese with 1/6 toppings Calories 152 Fat 4.8g Saturated Fat 0.5g Chol ..read more

Ingredients: 1/3 cup miso (can sub tahini or soy sauce) 4 TBSP Red wine vinegar 1 TBSP olive oil ¼ cup corn starch 3 TBSP everything bagel seasoning (i.e. Trader Joe’s or Aldi brand) 14 oz extra firm tofu 6 eggs, hard-boiled 6 cups mixed greens or lettuce of your choice 3-4 oz grape tomatoes (12-15 tomatoes), sliced in half Optional: 1/2 oz fat free cheese Instructions: Press tofu by removing from package and wrapping in clean towels or wrapping in paper towels and placing heavy objects on top. Press tofu for at least 20 minutes. During this time, wash and chop your veggies. Once pressed, sl ..read more

Ingredients 1 pound extra large peeled and deveined, tail off shrimp (28) 2 tablespoons extra virgin olive oil 3 garlic cloves, minced ¼ tsp kosher salt 1/8 tsp crushed red pepper Pepper to taste 2 bunches, 12 ounces broccolini, ends trimmed (12 spears) 1 tsp fresh oregano 2 tbsp fresh lemon juice Steps Preheat the oven to 400 degrees. Place shrimp in a bowl with the 1/2 tbsp olive oil, 1/8 tsp salt, red pepper flakes. Toss gently to coat. Spray a large sheet pan with olive oil. Place broccolini on the sheet pan and toss with 1 ½ tbsp olive oil, 1/8 tsp salt, pepper and oregano. Spread in ev ..read more

1. Think about why you are eating before you eat. Ask yourself if you are eating because you are hungry or are you eating to soothe your emotions or to experience taste. 2. Use a hunger scale to help you decide when to eat and when to stop eating. Measure how physically hungry you are before you are eating and while you are eating. 3. Wait 20 minutes before eating a second portion in order to give your stomach time to tell your brain it is full and to not impulsively eat. 4. Use a healthy distraction to change your focus when you want to eat for emotional reasons. Begin journaling your emotion ..read more

For many of us, 2020 has brought a level of uncertainty we have never experienced. During this time, anxiety levels can begin to increase due to the fear of the unknown. If you are experiencing any heightened levels of anxiety, try the following tips: 1. Develop a daily routine that allows structure to your day. Schedule your meals, breaks, wake-up times, and bed times so that your body stays in rhythm. 2. Take breaks and engage in self-care activities such as reading, writing, drawing, etc. 3. Limit intake of media and news outlets. Set aside a limited amount of time for news and then stick t ..read more

COVID-19 has changed our lives in many ways. This unusual time can cause high levels of anxiety because there is so much that is unknown. The uncertainty can lead to high levels of anxiety in many. Here are some tips to managing anxiety during this current pandemic. 1. Never say “I am stuck inside”. Instead say “I have time to focus on my home and myself”. 2. Try to maintain your normal routine as much as you can. 3. Refrain from consuming too much news, especially coverage on the corona virus. 4. Make sure your home environment is not in chaos and is organized/clean. 5. Start a new self-care ..read more

Giving up is something that we have all done in our lives. When we give up, there are times where we can feel defeated and overwhelmed. Moreover, it can rob us from the confidence we need to get back on track and start over. I realized that starting over can be empowering but also exhausting. In reflecting on this, I had to figure out a way to not have to start over anymore. I had to boldly tell myself, “STOP GIVING UP!”. If YOU are tired of having to start over, challenge yourself to not give up. Many of us have tried diets, gyms, personal training, budgets, and many other things in an effort ..read more

Did YOU know that March is National Nutrition Month? What we eat plays such a big role in our lives. Eating provides us with the nutrition we need in order to maintain our lives and is a determining factor in how we are able to function. Eating is a behavior that all of us engage in on a daily basis; however, we don’t fully appreciate how complex the process of eating is. Eating is multifaceted and involves our thoughts and our emotions. How we eat is often a sign of how we are feeling and what we are thinking in our minds. In order to help enhance our eating, mindfulness is an important tool ..read more

Research within positive psychology suggests that individuals who think positively tend to have an advantage in life over individuals who consider themselves pessimistic. Our mindset has an impact on our perceptions of everything we deal with in life. Because our lives are so complex, negative and positive thoughts can have a domino effect on everything we do throughout our day. Thinking positively is power for your soul and provides you a sense of happiness, balance, mindfulness, and peace. People often ask, how does one think positively? Simply put, you must choose to be in charge of your th ..read more

WE MADE IT!!!! 2020 is upon us and a new decade has emerged! Many people start the New Year out with New Year’s Resolutions. Many argue that having a resolution is futile and most people forget about it after January. Although this may be true for some, it is still important to capitalize on the ability to re-establish goals and vision for your future. Moreover, we aren’t just starting a New Year….we are staring a New Decade!! Your life can change so quickly as long as you keep constant focus on your dreams and personal accomplishments. Since we are starting a new decade, I thought it would be ..read more