Whole30 Pizza Frittata

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Since Wednesdays are my family food night where I experiment on everyone, here’s a great Whole30 recipe I want to share with you!

Pizza Frittata!

For breakfast… or dinner? Up to you!

Why Whole30?

Whole30 is a great approach to identify any food allergies, reduce sugar cravings, detox, and of course lose weight!

And because we’re smack dab in the middle of our 5-Week Whole30-inspired Challenge, we’re eating some new and delicious recipes!

Pizza is one of my favorite meals. (Geez, isn’t it EVERYONE’s?)

Okay, so this pizza is a frittata but hey, if it looks AND tastes a lot like pizza, isn’t that what we’re after?

I love the idea of eating pizza and losing weight, don’t you?!

So, try it this week or over the weekend!

Whole30 Pizza Frittata

4 Servings

Ingredients

  • 6 eggs
  • salt and pepper to taste
  • sprinkle of parsley
  • 1 Cup of chopped Applegate Farms Turkey Pepperoni
  • ¼ Cup diced onion
  • ¼ Cup diced mushroom
  • ¼ Cup diced Green bell pepper
  • 1 thinly sliced Tomato
  • 1 Tbsp Coconut oil
  • 2 Tbsp unsweetened almond, flax, or coconut milk (unflavored and unsweetened)
  • ¼ Tsp garlic powder
  • Fresh or dried basil (just a few sprinkles)
  • No sugar added pizza sauce

Directions

  1. Preheat oven to 375˚ F.
  2. Over medium heat sauté onions, mushrooms, and bell pepper in about 1 Tbsp. coconut oil, until water from mushrooms has evaporated but the vegetables are still semi crisp. Remove from heat. Toss in pepperoni.
  3. Grease a 9 inch pie dish lightly with olive oil or coconut oil.
  4. Beat eggs with milk, garlic powder, salt and pepper.
  5. Gently fold in vegetable and pepperoni mixture.
  6. Pour egg mixture into pie dish. Place slices of tomato on top.
  7. Cook for about 20-25 minutes or until eggs are set.
  8. Sprinkle with basil and a dollop of pizza sauce.

Enjoy! Let me know how you like it in the comments!

Committed to your success,

 

 

You can ALWAYS Improve

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Hey there!

It’s been a little while since I’ve had the privilege of writing an inspiring story…

Not because I don’t have tons of inspirational women in my life every single day, but because I’ve been so dang busy! February was the month of traveling for me and I’m done for a while.

I wanted to share something that struck me while I was on a cruise with our last fitness challenge winners, Robyn and Sue.

These ladies worked really hard in our Back-2-School Team Challenge… with the Grande Prize for the winning team being a 4-day cruise to Catalina Island and Ensenada, Mexico.

Fortunately, I got to go with them and celebrate their success. They really had to pull my leg to convince me to go. 😉

But the big lesson I learned as I ate (a lot), explored, danced, and relaxed with these two ladies is this:

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Guilt-Free Paleo Egg Nog!

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Don’t you just love egg nog?  

The creaminess, the spices, the comfort drink by the fire….mmmmm…..

The calories, the fat, the sugar….booooooo……

Let’s fix that, shall we?

‘Tis the season for guilt-FREE egg nog!

And let’s make it Paleo while we’re at it!  🙂

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Top 5 Tips for a “Hot” Summer (part 2)

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In my last post, I shared the first two of our top 5 list for staying lean and looking hot this summer. So, today I wanted to pick up where we left off and give you the final 3!

3. Perform 3 HIIT sessions per week

HIIT stands for High Intensity Interval Training. It is a fancy way of talking about intervals, but the key here is HIGH INTENSITY…My favorite types of workouts!

When performing HIIT type of training, you can perform regular cardio-type training or you can blend in some calisthenics or metabolic-type movements such as burpees, mountain climbers, crawling, etc. Typically, we use timed work and rest sets for this type of training.

To get super toned this summer, I suggest you add in 20 minutes of HIIT twice per week to your routine. You can do this by performing 20 x 30 secs on / 30 secs off sets of the following:

  • Burpees
  • Mountain Climbers
  • Sprint in Place
  • Inchworm

If you complete 5 rounds of this doing, 30 seconds of all-out work, and then resting for 30 seconds, you will be able to drop some significant pounds—I guarantee it!

4. Control your portions!

No matter how you cut it, getting a more-toned body is about burning more calories than you consume! Eating the right types of foods means that you don’t have to feel hungry all the time, but you must control the amount of food you are eating!

Start by including 1 palm-size serving of protein, 2 handfuls of veggies, and one thumb-size of healthy fats, such as oils or nut butters, to each meal.

An example would be a palm-sized portion of baked chicken breast, 2 handfuls of steamed broccoli, and drizzle all of it with a tablespoon of extra virgin olive oil.

Eating this way 4 times a day will help keep your metabolism sizzling! Plus, you will feel surprisingly satisfied after your meals.

I promise you this meal plan is easier to follow than it seems!

5. Be CONSISTENT!

The number one thing ladies struggle with is consistency…as well as facing the fact that they won’t be perfect. In fact, to have the body of your dreams, you don’t have to be perfect!

However, more than anything else, you do need to be consistent to get great results. We follow the 90% rule for our workouts and nutrition. Eat right 90% of the time and hit 90% of your workouts, and you will get amazing results. If you miss more than 10%, you likely won’t be happy with your results.

This means if you are eating 4 meals a day, 7 days per week, you have 3 meals that you can choose to skip or eat off plan for each week. You can totally do this, right?  😉

And to make sure you are doing everything possible to get in the best shape of your life this summer, be sure to join our Summer Slim Down Program – you can start June 27th and get a week for free!

Go here for all the details:  30 Day Summer Slim Down Challenge

Committed to your success,

Priscilla Freed

 

 

 

Top 5 Tips for a “Hot” Summer (part 1)

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With summer upon us, the last thing you want to do is feel less-than-confident in your cute summery clothes, right?  I want you to be the envy of all your friends this summer, so I’m sharing my top 5 Lean Summer Tips with you today!

1. Good Nutrition is a MUST for flat abs!

There is a saying that “abs are made in the kitchen,” and it is 100% true. You can’t get great abs by doing sit ups, planks, or leg lifts. Those things might help if you are lean, but if you have a little extra layer of fat around your midsection, then you will be hiding that six pack forever.

To get a flatter tummy, you HAVE to focus on your nutrition and eat right! Hone in on lean proteins and produce (mainly veggies versus fruit). Each meal from now all the way through the summer should be focused around these two things. Make sure you are getting in at least 5 servings of vegetables a day!

Eliminate the starchy carbs, ditch the sweets, and increase your protein to turn on that midsection-melting metabolism.

2. Perform 3 total-body workouts a week.

Focusing on just cardio is the #1 mistake that women make when trying to get fit FAST in the summer. Hitting the treadmill or biking the trails isn’t going to get you to where you want to go. Stop spinning your wheels and start pumping up your results with total body workouts (like we do at the MissFits studio!)

In just 30-45 minutes a day, you could be well on your way to making this your Best Summer Ever. Spend your precious time on big, compound movements that use lots of muscle mass and burn up tons of calories.

Here’s a simple three day plan that will work wonders for you!

Instructions: Rest as little as possible between exercises and only 30 seconds between sets

Day 1

1a) Plank 3x30s

2a) DB Squat 4×8-12 reps
2b) DB Row 4×8-12 reps

3a) DB Reverse Lunge 2×20 reps
3b) Push Up 2×20 reps

Day 2

1a) Side Plank 3x30s each

2a) DB Deadlift 4×8-12 reps
2b) DB Shoulder Press 4×8-12 reps

3a) BW Split Squat 2×20 reps
3b) Band Pulldowns 2×20 reps

Day 3

1a) Mountain Climber 3x45s

2a) DB Squat to Press 4×8-12 reps

3a) DB Floor Press 3×10-15 reps
3b) DB Tall Kneeling Curls 3×10-15 reps
3c) DB Step Up 3×10-15 reps

I’d love for you to try this workout the next 3 days!  Do it and post your results below!

Then next week, I’ll be back with my final 3 tips to make this your Best Summer Ever. 🙂

But if you think you may need a little help, head on over to 2017 Summer Slimdown to check out our new Summer Slim Down Challenge.

Have a beautiful day!

Committed to your success,

Priscilla Freed

 

 

 

Easiest Way to Lose Weight

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With our Spring Transformation Challenge Kickoff a few days away, I’m thinking a lot about how to help our ladies reach their goals.

In fact, I even gave a first-time incentive. If you lose 15 pounds, it’s FREE! 

Yes, any participant who loses 15 pounds in 5 weeks will get her money back. Crazy, huh?

Is it too hard to lose 3 pounds a week? 

Well, it’s a challenge but it’s not impossible. It’s on the aggressive side but not unrealistic.

However, if there’s a HARD or an EASY way to lose weight, which would you choose?

Dumb question, right?

We’d all choose the easy way!

Well, in my gazillion years of running transformation challenges, I’ve learned a thing or too about the easiest weight-loss strategies.

Let’s say you’re exercising regularly and eating “okay” (not great but not awful). But you want to lose 15 or more pounds.

Do just one thing… Ready for it?

Focus on…  LIGHT at NIGHT

All of our worst eating sins tend to happen at night – like poor/no meal planning, heavy meals (because you’re starving), mindless eating while watching TV, going out to eat instead of cooking, eating out of exhaustion, due to stress, because of depression, or for comfort, celebration…or any other reason!

If you can change ONE thing about the way you eat – eat light at night.

This means:

  • Planning ahead so you’re not starving when you get home
  • Eating a healthy meal, that’s homemade with lots of veggies
  • Having a smaller portion than any other meal

I’m telling you… you could lose 1+ pounds a week by simply making this change.

Add exercise and healthy eating during the day and BAM!  In 5 weeks you’re 15 pound lighter.

(Even if you lose 8 pounds, it would be worth it, right?)

Try it and tell me if I’m wrong. 😉

Committed to your success,

Twice Baked Weekend Potatoes [Whole 30 Recipe]

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As I prepare all the 5-week meal plan for our upcoming Spring-into-Summer Transformation Challenge, I’m LOVING new recipes!

I get bored of eating the same thing very fast, don’t you?

So I thought that following Whole30 for our challenge would be a great way to freshen things up.

For the weekend, here’s a beautiful-looking and amazing-tasting recipe.

Twice Baked Breakfast Sweet Potatoes & Egg!

By Vanessa at Plaid and Paleo

Ingredients

  • 2 medium sweet potatoes
  • 4 slices bacon
  • 1 medium sweet onion, diced
  • 4 garlic cloves, minced
  • sea salt and black pepper
  • 4 small eggs

Directions

  1. Heat oven to 400 degrees. Poke sweet potatoes with a knife a couple times then place directly onto oven rack. Cook for 40-45 minutes until soft. Remove and let cool.
  2. In a large skillet, fry bacon until crispy. Remove and toss in onion and garlic in leftover bacon grease. Cook for about 5-7 minutes until onion is translucent.
  3. After bacon cools, cut into small pieces.
  4. Once sweet potatoes are cool, cut lengthwise then scoop out the middle of the sweet potato. I used a knife to cut about 1/4 inch away from the skin all the way around then I cut the middle into three pieces. This makes it easier to remove the middle without breaking the skin.
  5. Mash sweet potato into skillet. If it is a little undercooked, cover and cook for 10 more minutes.
  6. Stir in salt, pepper and half the bacon bits. Place sweet potatoes on a parchment lined baking sheet.
  7. Scoop mash into potato shells then create a large divot for the egg. You will want to make sure the divot is big enough to fit the egg.
  8. Break one egg into each divot then sprinkle with remaining bacon bits. Cook for 15 minutes or until yoke is set.

Want to know more about our Spring-into-Summer Transformation Challenge?

Go here for all the details:  Spring Challenge!

Have an amazing day and let me know how you like this recipe!

Committed to your success,

Why “Challenges” Work

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For Easter, we set up the longest table we’ve ever had. I felt like we were back in the Middle Ages!

There’s Robert at the waaaaay other end – you can barely see him, LOL! It was fun.

I’m calling it “The Last Brupper” (my last indulgent brunch-supper before summer).

Because… Summer is only 6 weeks away! YIKES!

I know I’d love to look my best by then…wouldn’t you?

Did you know?

Having “deadlines” (like summer) when it comes to fitness and weight loss can be a really GOOD thing.

When you have a a drop-dead date to meet, you’re able to laser-focus on those extra pounds you’ve been wanting to get rid of.

None of us can do a “detox” for very long… or work out twice a day, 6-7 days a week.

But for a short burst, we can do anything. RIGHT?

I don’t believe in quick fixes. But I do believe in revved-up solutions – such as Transformation Challenges. 🙂

THEY WORK because they get you recharged, refocused, and recommitted to your fitness goals.

So, set a date for yourself and get to work! It’s much easier to focus on a short 4, 5, or 6 week goal – then 12 months! LOL!

Then, take a short break (as in, don’t eat donuts every day, simply lighten up on the crazy-laser-focus and just focus on maintenance for a while).

That gives you a little time to rest before you do another challenge to reach your next bench mark.

Give it a try! It works!

Committed to your success,

 

 

 

P.S. If you’re in my area and would like to know about our next challenge coming up, visit this link:

Spring-into-Summer Transformation Challenge

Healthy Blueberry French Toast Casserole

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Easter is hands-down my absolute favorite holiday. While it means different things to people of different faiths, as a Christian it means everything to me. Without Jesus Christ’s resurrection from the grave, my faith would be in vain!

So I LOVE going to church to worship, enjoying a yummy brunch with family and friends, and then doing an Easter egg hunt (with adults, too!)  😉

Oh, and there’s the annual picture-taking in dresses…

My GRANDMA started this tradition…”Hey, why don’t you climb up that tree?” Um, okay Granny! (Bonnets have been added in subsequent years).

The best thing is… I don’t have to fight for a parking spot to buy gifts at an overcrowded shopping mall, LOL!

What’s for Brunch?

My challenge for this Easter brunch was finding a “healthy” French toast casserole recipe – that’s even gluten free!

Boy, it’s been hard. But, never fear, because I have created one!

So, whether you’re making brunch for Sunday or want a yummy option for a future weekend, here it is!

Healthy Blueberry French Toast Casserole

Ingredients

  • 6 cups cubed, whole grain bread or gluten free bread (I prefer Canyon Bakehouse 7-Grain)
  • 4 eggs
  • 1½ cups unsweetened almond or coconut milk
  • ¼ cup honey (or maple syrup)
  • 1 teaspoon vanilla extract
  • 2 teaspoons almond extract (can also try 1 tsp lemon extract)
  • 2 teaspoons ground cinnamon
  • 2 cups fresh or frozen blueberries

Instructions

  • In a large bowl combine the eggs, milk, honey/maple syrup, extracts and cinnamon. Whisk well.
  • Grease a 9 x 13 baking dish and fill it with the cubed bread.
  • Pour the liquid mixture over the bread, cover with plastic wrap, and allow it to soak overnight.
  • In the morning, preheat the oven to 350F.
  • Spread the blueberries over the top (if using frozen, no need to defrost).
  • Bake for about 45 minutes or until there is no longer any liquid between the bread.
  • Let stand for 5 minutes and then serve.

Family time, yummy food, and reflecting on God’s love. That’s MY kind of holiday! 🙂

Enjoy Good Friday and Happy Easter/Resurrection Sunday!

Committed to your success,

 

 

 

 

How to Survive the Superbowl

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Let’s be honest. Many of us drop the ball when it comes to our diet on Superbowl Sunday.

If you’ve been working hard at getting those extra pounds off this year, here are five tips to help you stay true to your mission – but still HAVE FUN.

  1. Decide ahead of time what you plan to eat – and what you won’t. Ask yourself, “Is it my cheat day? What will I allow myself to have?” Will you eat your friend’s famous cheese dip or drink that second beer? Actually rehearse your decisions in your head so you’ll feel prepared when you arrive.
  2. Bring healthy options! This may seem like a no-brainer but if there are no good-for-you options (including your contribution), then you’re sunk! So bring healthy finger foods like veggies, fruit, nuts, and even low fat cheese with gluten-free pretzels. (A few of those are better than a bowl of Ruffles chips with French onion dip!)
  3. Step awaaaaay from the table! Serve yourself on a plate and then get as far away from the food table as you can! Mindlessly putting food in your mouth while standing and watching the game, or chit-chatting around the food table, will inevitably cause you to eat way more calories. So just sit down!
  4. Enjoy two bites of anything. I LOVE this advice from French Women Don’t Get Fat. This goes back to deciding what you’re going to eat. You can choose to enjoy everything if you want! Just two bites! Savor each treat and then move on.
  5. Temper the alcohol. Your body will use the alcohol as fuel first. Multiple beers will truly set your weight-loss efforts back as your body works to burn those off and leaves the rest of the calories consumed… in your fat tissue.

And you don’t want that, RIGHT?!

So, go shopping for some healthy items this weekend, decide what you’re going to do before you host or head to the party, and enjoy the game!

Oh, and join us online at 8:00 AM MT on Sunday to do a pre-game workout! Go to the Camp MissFits Facebook page. That’ll really help you have a guilt-free day! 🙂

Committed to your success,

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Priscilla Freed, Littleton CO, 80120   •  (720) 951-0101 •  priscilla@fitlivingempowered.com