Breakfast is my favorite meal ever! It can easily be eaten for breakfast, lunch, and dinner too! This is an easy one pan meal that satisfies your hunger! 

Sheet Pan Sweet Potato Hash with Eggs

Total Time: 50 min.
Prep Time: 20 min.
Cooking Time: 30 min.
Yield: 4 servings

Ingredients:
Parchment paper
2 medium sweet potatoes, cut into 1-inch cubes
1 medium onion, chopped
2 cloves garlic, finely chopped
1 medium red bell pepper, chopped
1 cup black beans, drained, rinsed
1 cup corn kernels
1 Tbsp. + 1 tsp. olive oil
1½ tsp. chili powder
¼ tsp. ground cumin
¼ tsp. ground smoked paprika
½ tsp. sea salt (or Himalayan salt), divided use
½ tsp. ground black pepper, divided use
8 large eggs
2 Tbsp. finely chopped fresh cilantro

Preparation:
1. Preheat oven to 400º F.
2. Line large sheet pan with parchment paper. Set aside.
3. Combine sweet potatoes, onion, garlic, bell pepper, beans, corn, oil, chili powder, cumin, paprika, ¼ tsp. salt, and ¼ tsp. pepper in a large bowl; toss gently to blend.
4. Place sweet potato mixture on pan. Bake for 18 to 20 minutes, stirring after 10 minutes.
5. Create eight wells in sweet potato mixture. Gently crack an egg into each well. Season eggs with remaining ¼ tsp. salt and remaining ¼ tsp. pepper. Bake for 8 to 10 minutes, or until eggs are set.
6. Garnish with cilantro; serve immediately.

Nina Pears

weight loss and management in not 1 size fits all

Is Your Weight-Loss Plan Failing You?

We often look at unfortunate situations through a pessimistic lens, such as: “I want to lose 20 pounds (or more), but I haven’t been able to do it in the past and keep the weight off. Should I even bother?”

But what does this negative perspective really do for us? Instead of fixating on “coulda, woulda, shoulda,” maybe it’s more beneficial to set your mind on moving forward. A good way to do this is by focusing on possible solutions for the future rather than the problems of the past.

“When people are obsessed over a problem, they may be discouraged by the lack of progress and by the fact that they have repeatedly failed to achieve their goals,” says Hengchen Dai, assistant professor of Organizational Behavior at Olin Business School.

Dai explains that this can lead to what researchers call the “what-the-hell” effect. Think about a situation, such as slipping up on your diet by eating a slice of cake. Since you’ve already failed, you continue to indulge and binge on even more junk food, because “what the hell,” why not? But all of this drives you further and further away from your original objectives. Instead, forget about that one little slip up and shift your focus toward fixing it for the future. Then you can more quickly get back on track.Finally, it’s uber-important to identify the signs that the weight-loss plan you picked just isn’t working for you.

“A weight-loss plan should enhance your life,” says Isaman. “You should feel capable, accomplished, and energized by your food and fitness plans. There might be hard choices to make, but they should not feel like a punishment.”

So, how do you know if you haven’t picked the right weight-loss plan? Isaman outlined the following red flags to watch for:

• You are hopelessly tired.
• You are insanely grumpy.
• You are sneaking into the pantry at night and binging.
• You’ve adopted an all-or-nothing mentality.
• You stop socializing or isolate yourself.
• You are dreaming about foods that you can’t eat.
• You are obsessed with tracking devices of any kind.
• You are frustrated to the point of anger, despair, or tears.

And, of course, there’s the classic marker: The amount of weight and inches you’re actually losing.

“Men can expect a healthy rate of weight loss to be 0.75 to 1.25 pounds per week, and women from 0.5 to 1 pound per week. You should also see a fat-loss trend around the hips, waist, and thighs,” says Walrath.

If you see zero progress after a few weeks, then it’s likely time to reconsider your plan. Which, experts stress, is not a mark of complete failure. Says Isaman: “Ask yourself, truly, what changes and modifications would make a plan or program [perhaps even your current ‘non-working’ one] more sustainable [and effective] for you?”

Written by Sarah Wassner-Flynn Beachbody Blog

Nina Pears

Maintaining a Healthy Lifestyle While Traveling

It may seem impossible to stay on track while traveling but it really is quite possible.

When traveling, I always make sure I pack snacks in a lunch box for on the plane. It always saves me money and ensures that I can fuel my body instead of feeling icky when I arrive at my destination.
Some great snacks to pack on the plane are-
Veggies-snap peas, peppers, carrots
fruit- oranges, bananas, apples- dried fruits
nuts
bars- RXBar, lara bars, kind bars
nut butter packets
deli meat
shake drink mixes


If traveling domestically, you can always search a grocery store near where you are traveling, use grocery deliveries or even amazon fresh delivery. Most hotels will have a mini fridge. I always plan on it. You can use the hot water form the coffee pot to make oat meal, yogurt, almond milk, deli meat, veggies, and fruit are great staples to have.

Eating out
This is where the real challenge comes. No matter how much control you have at home or at the hotel, you can potentially lose it all when you see that menu come your way. You can choose to splurge while eating out and control the rest of the time or you can do your best while out. That decision has to be up to you and you have to know that it truly is a choice. The choice is up to you and you have to be ok with it and not regret it later.
I always strive to do my best when going out. I allow myself some wiggle room and try the best to keep on track. I plan for proteins and veggies. I will stay away from sales and many times order side orders of veggies to go with my meal to make sure I get enough. Burgers without the bun, grilled chicken, steak, seafood and as many veggies as I can get is my generally rule of thumb. I try to stay away from sauces too.

Flying international can be more complicated. I always try to enjoy the local cuisine and foods from that area. Usually portions are going to be smaller. My idea of protein and veggies sticks to while eating out. When traveling internationally, the majority of meals are eaten out. I make sure I am eating throughout the day endnote just saving it for dinner.

And then there is the fitness part. Honestly nutrition is the bigger battle of these two. Chances are that you will be walking and moving quite a bit while traveling. That is a great thing in itself. If you want to stay on track, you can go to the fitness center at your hotel or do online workouts.

Traveling can be the best excuse to completely fall off the wagon, but it doesn't have to be!

Nina Pears

Natural Dyes for Coloring Eggs

Red and pink: Beets

It’s no surprise that beets make the best red food coloring, since they stain practically everything they touch. To harness their hue, cut uncooked, peeled beets into chunks and place them in a small pan with enough water to cover them. Bring the beets to a boil, then simmer them until they’re easily pierced with a knife. Once the beets are cooked, strain the liquid. To get a more concentrated color, simmer the liquid even longer, until it reaches the consistency of syrup.

Now, you’re ready to use it just like store-bought red food coloring: Add one or two drops for pink, or add a few more for a deeper red. And save those beets! They’re tasty in salads, or blended into hummus or smoothies.

Yellow: Turmeric

This superfood spice drenches everything it touches in a sunny, golden yellow. And using it couldn’t be easier: Stir a teaspoon or so of ground turmeric powder into your recipe, and that’s it. If you need to adjust the consistency for the recipe or the tone down the vibrancy of the yellow, you can mix a few teaspoons into water before you add it to the food.

Orange: Carrots

Making orange dye with carrots is just like making red dye with beets: Just simmer the carrots until their color infuses the water, and add a few orange drops into whatever food you’re looking to brighten up. If the carrots aren’t giving you the shade of orange you’re looking for, try mixing a few drops of red with a few drops of yellow.

Coloring Easter Eggs! Easter would not be complete without coloring some of those eggs. If you want to forgo the chemicals and dyes this year, here are the best natural dyes. The kids enjoy it because it is more of  science project and lasts much longer than just quickly dying the eggs. And then you can make deviled eggs with them of great snacks for th rest of the week. 

Green: Spinach or matcha powder

Making green food coloring is similar to making red or orange food coloring (are you seeing a pattern yet?). Simmer a few handfuls of spinach in water for about 15 minutes, until the water turns a bright green color. Then, stick the spinach and the water in the blender, and blend until completely smooth. You can run the mixture through a strainer for extra insurance, then use it however you please.

Another option? Just use matcha, the green tea powder. Like turmeric, swirling a spoonful into your recipe is enough to yield a vivid color that will make anyone green with envy.

Blue: Red cabbage and baking soda

Fun fact: When you combine red cabbage with a little bit of something alkaline, like baking soda, the cabbage turns blue. To make blue dye, boil a head of shredded red cabbage in enough water to cover it, until the cabbage is completely limp. Strain the liquid, add half a teaspoon of baking soda, and watch as your liquid changes from purple to blue. But be sure you only add half a teaspoon – using too much can create a soapy flavor.

Purple: Purple grape juice

To get the most royal purple possible, bring grape juice to a boil and then simmer until the mixture is thick and syrupy. Use it just like you would other homemade liquid food dyes. A few drops should add plenty of color without infusing the grape flavor.

Related: What Is Matcha Tea?

What about other colors?

Once you have the basic primary and secondary colors, you can mix them to make all kinds of other hues. It might take a little bit of experimenting to get exactly what you want—but that’s part of the fun, right? Here are a few basic combos to get you started:

• Magenta: Red + purple
• Teal: Blue + green
• Salmon: Red + orange
• Indigo: Blue + purple
• Olive: Green + yellow

Nina Pears

Deviled Eggs are simple and delicious. They are great to bring to an Easter Brunch or to have to nibble on while waiting for dinner. They are fairly simple and to clean them up a bit, you can take the mayo out and add in greek yogurt. Your guests won't even know the difference. If you are looking to put a spin not eh traditional recipe, here are a few ideas.

6 large eggs 

FOR ASIAN INFUSION: 

1⁄4 cup mayonnaise

1 tsp. Dijon mustard

3⁄4 tsp. finely grated lime peel (lime zest) (peel of approx. 1⁄2 lime) 

1 Tbsp. fresh lemon juice 

1 pinch black pepper

1⁄4 tsp. thane fish sauce

 1 Tbsp. bonito flakes 

Ground sweet paprika (for garnish; optional) 

 Devil’s Curry  

1⁄4 cup  reduced-fat (2%) plain Greek yogurt 

1⁄2 tsp. tsp. finely grated lime peel (lime zest) (peel of approx. 1⁄2 lime) 

1 Tbsp. fresh lime juice

1⁄2 tsp. ghee (organic grass-fed, if possible) 

1 Tbsp. sliced green onion

1 tsp. curry powder

1 tsp. finely chopped serrano chile, seeds and veins removed 

1⁄4 tsp. sea salt (or Himalayan salt) 

2 kaffir lime leaves, stem and center vein removed, finely chopped (optional) 

FOR SCANDINAVIAN SMORGASBORD: 

1⁄4 cup reduced-fat (2%) plain Greek yogurt

1 tsp.  Dijon mustard 

3⁄4 tsp. finely grated lemon peel (lemon zest) (peel of approx. 1⁄2 lemon) 

1 Tbsp. fresh lemon juice 

2 Tbsp. finely chopped smoked salmon (reserve a small amount for garnish) 

1 Tbsp. finely chopped fresh dill (reserve 1 sprig for garnish) 

1 pinch ground black pepper

1 pinch sea salt (or Himalayan salt) 

DEVILED EGGS THREE WAYS 

1. Bring water to a boil in a large saucepan over high heat.
   
2. Add eggs; cook for 12 minutes. Cook’s Note: To avoid cracking, remove your eggs from refrigerator 30 minutes before you cook them.
   
3. Remove eggs from boiling water; immediately place eggs in an ice water bath to stop cooking process. Peel eggs as soon as they are cool enough to handle. Cook’s Note: The shock of ice water separates shell from the white, making eggs a snap to peel, but if you leave them in cold water too long, the temperature equalizes and the effect is lost.
   
4. Carefully cut eggs in half. Follow instructions for the recipe or recipes you want to make.
   

FOR ASIAN INFUSION: 

1. Place yolks in food processor (or blender). Add mayonnaise, mustard, lemon peel, lemon juice, Sesame Infusion, pepper, fish sauce, and bonito (if desired); pulse until smooth. Cook’s Note: The size of yolks varies and more or less mayonnaise might be needed to achieve the desired consistency; you are looking for a texture similar to frosting. 

FOR SCANDINAVIAN SMORGASBORD: 

1. Place yolks in food processor (or blender). Add yogurt, mustard, lemon peel, lemon juice, salmon, dill, pepper, and salt; pulse until smooth. Cook’s Note: The size of yolks varies and more or less yogurt might be needed to achieve the desired consistency; you are looking for a texture similar to frosting. 

FOR DEVIL’S CURRY: 

1. Place yolks in food processor (or blender). Add yogurt, lime peel, lime juice, ghee, green onion, curry powder, chile, salt, and lime leaves (if desired); pulse until smooth. Cook’s Note: The size of yolks varies and more or less yogurt might be needed to achieve the desired consistency; you are looking for a texture similar to frosting. 

FOR ALL EGGS: 

1. Arrange egg whites on a serving plate. Set aside.
   
2. Place egg yolk mixture in a 1-gallon freezer bag (or piping bag). Cut off a small piece of one corner and use like a piping bag to
   pipe mixture evenly and neatly into the center of each egg white.
   
3. Garnish with sweet paprika (if desired) and a drop of Sesame Infusion for Asian Infusion Eggs; salmon and dill for Scandinavian Smorgasbord Eggs; or curry powder and green onion for Devil’s Curry Eggs; enjoy!
   

TIPS: 

• Bonito is a Japanese smoked fish that can be found at many health food markets and Asian markets.
• Ghee is clarified butter that is commonly used in South Asian cuisine. It can be found in Indian markets or online. 

Nina Pears

Easter Egg Hunt Ideas

Everyone loves a good easter egg hunt. Here are a few variations to keep it fun! 

Make An Interactive Checklist

Make your own unique checklist or use this printable to craft a hunt that's even more fun and engaging for the kids.

Create An Easter Puzzle

With a set of blank puzzle pieces, create your own design or message for your kids to piece together after the big hunt.

Tie Balloons to the Eggs for Toddlers

Help the littlest hunters out by attaching balloons to some of the eggs.

Burn Off That Extra Energy

Try filling some of your eggs with instructions for simple exercises (jumping jacks, touching your toes) so that the kids can work off all that sugar-induced energy!

Leave an Easter Bunny Trail

Create "bunny tracks" around where you're hiding the eggs. Toddlers will be thrilled to see the Easter Bunny's paw prints!

Let Your Eggs Glow In The Dark

Plant some of these glowing eggs around your backyard for a nighttime egg hunt that older kids will love.

Make a Scavenger Hunt

Have fun writing the clues that lead the kids to the next egg. Add candy to keep them motivated!

Hide a Golden Egg

Hide one or two golden eggs, and make them extra difficult to find to challenge the most experienced hunters.

Play A Game With Confetti Eggs

Fill all your eggs with confetti—but fill one with glitter instead. After the egg hunt, older kids and adults will have a blast cracking them over each other's heads. Whoever  gets the glitter egg will win a grand prize!

Incorporate Technology for Older Kids

Here's an easy way to get teens with cell phones interested in egg hunting: Simply print out and attach QR codes, which gives them a clue to the next egg's location.

Nina Pears

Healthy and Delicious Pancake Recipes and Kid Approved

We all love pancakes. They can actually fit into healthy meal plans really well. They are a great breakfast for the kids and for you! Stop thinking about the big old white flour pancakes caked in butter and swimming in syrup. Try these delicious recipes! 

Protein Pancakes

 Ingredients

• 1 cup old-fashioned rolled oats 
• 1/2 cup low-fat cottage cheese 
• 2 large eggs 
• 1 teaspoon vanilla extract 
• 1 cup blueberries 
• Cooking spray 
• 3/4 cup plain Greek-style low-fat yogurt 
• 1 tablespoon maple syrup 

Preparation

1. Combine oats, cottage cheese, eggs, and vanilla in a blender or food processor. Process until smooth. Gently stir in blueberries.
2. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Spoon about 2 tablespoons batter per pancake into pan. Cook 3 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 3 minutes until golden.
3. Combine yogurt and maple syrup; serve over pancakes



Peanut Butter “Tagalong” Pancakes

Yield: About 16

1 cup smooth peanut butter

4 large eggs

¼ tsp. baking powder

¼ tsp. salt

2 Tbsp. maple syrup

1 Tbsp. vanilla extract

¼ cup whole-milk yogurt

1/3 cup mini chocolate chips

Coconut oil, for pan

1. Preheat oven to 200ºF. In a blender, combine all ingredients except chocolate chips; blend until smooth. Stir in chocolate chips.
2. Preheat skillet or griddle over medium-low heat. When hot, brush with coconut oil. Drop batter by scant ¼ cupfuls on skillet and spread into circles. Cook until tops begin to look dry and undersides are golden, about 2 to 3 minutes. Flip and cook until cooked through and golden on other side, about 1 minute longer. Keep pancakes warm in oven while repeating with remaining coconut oil and batter.

Banana Hemp Pancakes

1 cup rolled oats

 1 cup hemp seeds

2 TSP baking powder

1/2TSP salt

4 large eggs

1/2 cup plain greek yogurt

2 TBSP maple syrup

2 TSP vanilla extract

2 mashed banana 2TBSP melted coconut oil

Add one ingredient at a time in a blender or food processor. Blend and ass the next and continue until all mixed. 

 Preheat skillet or griddle over medium-low heat. When hot, brush with coconut oil. Drop batter by scant ¼ cupfuls on skillet and spread into circles. Cook until tops begin to look dry and undersides are golden, about 2 to 3 minutes. Flip and cook until cooked through and golden on other side, about 1 minute longer. Keep pancakes warm in oven while repeating with remaining coconut oil and batter.

Sweet Potato Pancakes

1/2 cooked sweet potato

2 eggs

1TBSP baking soda

1TBSP coconut flour

Mash the sweet potato with a fork, stir in other ingredients. 

 Preheat skillet or griddle over medium-low heat. When hot, brush with coconut oil. Drop batter by scant ¼ cupfuls on skillet and spread into circles. Cook until tops begin to look dry and undersides are golden, about 2 to 3 minutes. Flip and cook until cooked through and golden on other side, about 1 minute longer. Keep pancakes warm in oven while repeating with remaining coconut oil and batter.

Oat and Cashew Pancakes 

 Ingredients

• 2 cups old-fashioned rolled oats
• ½ cup raw cashews
• 1 dash Himalayan salt (or sea salt)
• 1 large egg
• 1 Tbsp. coconut oil, melted
• 1⅓ cups distilled water
• 1 tsp. vanilla extract
• 1¾ cup mixed berries

Instructions

1. Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.
2. Add egg, oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste add 2 to 3 additional Tbsp. of water.
3. Heat medium nonstick skillet over medium heat.
4. Spoon about ¼ cup batter into skillet for each pancake; cook for 1 to 2 minutes or until bubbles form on top.
5. Flip with spatula and cook for 30 seconds.
6. Repeat with remaining batter.
7. Serve pancakes topped evenly with berries.

Oat and Banana Pancakes

Ingredients 

• 1/2 ripe banana 
• 2 whole eggs 
• 1 cup raw dry oats
• 1/4 teaspoon of cinnamon
• Non-Fat or light cooking spray

Instructions

1. Mash the ripe banana with a fork in a medium sized bowl.
2. Add the eggs and whisk until thoroughly combined.
3. Add the raw dry oats and mix with a hand blender until the oats are broken down into finer pieces.
4. Add 1/4 teaspoon of cinnamon and Stevia or sweetener. (The recipe will be slightly sweet with the addition of banana, but I recommend adding a teaspoon or more of Stevia for a sweeter pancake)
5. Mix again.
6. Heat a non-stick frying pan on medium heat with a light drizzle of non-fat cooking spray
7. Pour 1/4 of the batter onto the pan for each pancake (makes four pancakes)
8. Pan fry for 1.5 minutes and flip. Cook for another minute until both sides are a nice golden brown.
9. Serve immediately!
10. Enjoy these pancakes as is or with a drizzle of sugar-free maple syrup!

Pre-made pancake mixes

Birch Blenders Mix

Kodiak Cakes
 

Nina Pears