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Quick Breakfast Options before PE Class

Heres the recipe:
1 ¼ cup blanched almond flour
¼ teaspoon celtic sea salt
¼ teaspoon baking soda
¼ cup grapeseed oil
¼ cup agave nectar
1 teaspoon vanilla extract
½ cup shredded coconut
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup almond slivers
¼ cup raisins

 I've added all types of veggies and meats, anything you would add to an omelet will work! 


  • 1/2 pound bulk pork sausage
  • 12 eggs
  • 1/2 cup chopped onion
  • 1/4 cup chopped green pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon garlic powder
  • 1/2 cup shredded Cheddar cheese
Here are a few tips for making healthy eating and life in general a bit easier. I know these are not new information, but they are worth repeating.
KEEP IT SIMPLE.  Less is always more, as they say.  Try to cook meals that only require a few ingredients. Then make them in big batches to have some leftovers.  Save the fancy schmancy stuff for the holidays or entertaining, or when you must show up the neighbors at the block party.
Plan, shop, prep and cook on ONE day for the week…if possible.  It sounds like a lot, but if you try to get into the habit, it ends up saving you so much time later in the week.  Get online or dig through your recipe books to pick out your meals for the week.  Shop, then right after you get home, try to wash, chop and prep fruits and veggies in bags in the fridge.  Cook meats too!  Have them ready to heat up and serve.

Funny story: A student shows up to 2nd block Strength Training devouring gummi bear after gummi bear. It must have been a 5lb bag he was holding as he walked into class. I even caught him stuffing his pockets for a quick snack in the middle of our Funbell's workout. Well let me tell you here is a healthy alternative to those gummi bears he might have been eating.

So it happen's that we can eat a healthy version of Gummi Bears!! Make your own Gummi Bears find the recipe on Elana's Pantry.

Apple Cider Vinegar is full of enzymes and good bacteria. It contains acetic acid which has been shown to lower blood sugar up to 6%. It can also help eat up the starches if you do eat grains in your diet. (I use Bragg – Apple Cider Vinegar)
Lemon juice helps balance blood sugar and has an alkaline effect on your body helping to regulate ph. It contains, Vitamin C. (I use Lakewood Organic PURE Lemon Juice)
Cinnamon is one of the best anti-oxidants on the planet. It is the number one herb/spice for balancing blood sugar.
Cayenne Pepper has been shown to drop blood pressure, increase metabolism.
Stevia is an all natural sweetener made from the stevia plant and it is a great replacement for any artificial sweeteners. (I use NuNaturals – White Stevia Powder)

Gluten Free Breakfast Bar
Sharing a Terrific Recipe for a great substitute to cereal. Elana's pantry

You can make these bars and have the option of breaking it apart and pouring almond milk over the bar or eating the bar without milk.

In a small bowl, combine almond flour, salt and baking soda
In a large bowl, combine grapeseed oil, agave and vanilla
Stir dry ingredients into wet
Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins
Grease an 8x8 baking dish with grapeseed oil
Press the dough into the baking dish, wetting your hands with water to help pat the dough down evenly
Bake at 350° for 20 minutes

Makes 12-16 bars

(Note: I used honey because I ran out of Agave, and they taste just as good. - Anonymous)

  1. In a skillet, cook the sausage over medium heat until no longer pink; drain. In a bowl, beat the eggs. Add onion, green pepper, salt, pepper and garlic powder. Stir in sausage and cheese.
  2. Spoon by 1/3 cupfuls into greased muffin cups. Bake at 350 degrees F for 20-25 minutes or until a knife inserted near the center comes out clean.

Get enough sleep.  What a difference that makes. You will feel like yourself and be less likely to binge on unhealthy comfort foods just ‘cause you’re crankin’!
If you are new to a lot of healthy foods, be patient and take baby steps.  Try one new thing a week.  You will see how when you start adding new, healthy foods into your diet (even slowly), you will naturally crowd out the unhealthy ones.
Go easy on yourself. If you slip up on a goal, or on a new eating challenge or feel disappointed about anything in general, forgive yourself and move on!  You can still make healthy choices despite a slip up.


30-Day Challenge (as written by Justin Farina)

Check out the “Revolutionary Act Manifesto” before you begin - - Revolutionary Act – Manifesto
  • To expose the student to clean, whole foods, in an attempt to improve basic health parameters.
  • To have students make healthy choices in relation to nutrition and lifestyle.
  • To have students chronicle their experience in journal form, including meal plans, opinions, problems, and final conclusions.
  1. Read the following article, which outlines the eating/food parameters that must be followed: Whole30 Program – Version 4.0 Key “vitals” should be taken, but is not mandatory. If you CAN, getting a baseline of blood tests, resting HR, BP, body weight, body fat %, can be included for comparison.
  2. For 30 days, the student must accurately chronicle each and every meal, snack, or food item consumed in approx. quantities. Students should include sources (brand names, market/grocery store, etc.)
  3. Students will also journal their 30 day experience. Each day should have meal plans and a journal entry.
  4. At the end of the 30 day challenge, students will present a 1-2 page final conclusion, based on their experience. If baseline measurements/tests were done, another round should occur at this time and be used for comparison from Day 1.
  • Typed and/or video is acceptable.
Helpful Tools:
  • Fasting Insulin & Blood Glucose
  • Total Cholesterol
  • HDL
  • Cholesterol/HDL Ratio
  • LDL/vLDL (ideally, a breakdown by particle size)
  • Triglycerides
  • HA1C (Hemoglobin A1C)
  • 25-OH-D (25-Hydroxy Vitamin D Level)
  • CRP (C-Reactive Protein)
  • TSH (Thyroid Stimulating Hormone)
  • Liver Enzymes (ALT/AST/ALKP)
  • Serum Ferritin Levels
  • Cortisol Levels

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