Healthy Breakfast Ideas (1)

Healthy Habits Pt 1: Cleaning Up Breakfast

“I’m gonna lose weight!”

Easier said than done, right? Whether you’re new to adopting a healthy lifestyle or a veteran to all things nutrition and fitness, everyone can benefit from going back to basics and cleaning up some not so great habits.

The Internet is filled with an overload of tips and advice on achieving a healthy lifestyle. This abundance of information can get extremely overwhelming and sometimes just downright contradictory.

Don’t fret! I’m here to simplify things (*insert calm faced emoji here*). For the next few weeks we will go meal by meal to help you clean up your diet in a sustainable way. This week we will focus on healthifying Breakfast, next week we will focus on buy confido online Lunch and the last week we will cover Dinner. I chose to split this segment into 3 parts to give you the opportunity to adjust to the change in diet. Taking a gradual approach will help you to adapt and not feel overwhelmed by a sudden shift in lifestyle.

Let’s start with Breakfast!

Most will argue that breakfast is the most important meal of the day, and I agree! You’ve been asleep for around 8 hours and are literally Breaking a Fast. Breakfast should be your largest meal of the day filled with protein, good fats and some complex carbs rather than simple carbs.


Complex carbs like sweet potatoes, sprouted wheat toast, and oatmeal are your friend! They provide a gradual increase in blood sugars and energy that will last hours. Simple carbs on the other hand like poptarts, white bread, and any other processed foods will cause a drastic increase in blood sugars followed by a crash. In other words, these refined carbs will put you on an immediate sugar high which will give you a lot of energy in a little bit of time.

Soon after eating these sugary foods your energy levels will plummet, causing you to eat more for another surge of energy (AKA you are likely to overeat which can lead to weight gain)

So lets get down to some yummy, healthy and filling breakfasts you can go to town on…

P.S: The measurements of food are just an estimate of how much I eat but we all have different               caloric needs so don’t feel forced to eat the same amount as me.

  1. 2 organic eggs cooked in olive oil, a slice of ezekial bread and grassfed butter
  2. 2 organic egg 1 egg white omelet filled with spinach, zucchini, onions and a slice of ezekial bread on the side with either a drizzle of olive oil or grassfed butter
  3. 2 organic egg 1 egg white omelet with spinach, zucchini, onions and sweet potato (notice I used sweet potato in place of the ezekial bread as my carbs
  4. ½ cup gluten free oatmeal with 2 tbsp. natural nut butter
  5. Ill find a good gluten free Paleo pancake or waffle recipe and top it with melted nut butter and 1-2 slices of regular or turkey bacon
  6. ¼ cup gluten free oatmeal with 1 tbsp. chopped nuts and 1 egg scramble with spinach
Bottom line:
  • Eat breakfast like a king making it the largest meal of the day.
  • Be sure to incorporate complex good carbs, protein, and fat.
  • Explore clean breakfast recipes that are low in sugar and have a good balance of the macronutrients (carbs, protein and fat)

Stay tuned for my take on Lunch this time next week*

pumpkin protein pancakes final

Pumpkin Pie Protein Pancakes

This is definitely me… but for the 3 months before and after Halloween

I get so excited for fall and Christmas time that I’m always little ahead of everyone else with the seasons. Okay, lets be honest, A LOT ahead. Around the end of July I’m on Pinterest searching unique Halloween costumes, Googling the best fall festivals on Long Island and even checking out local turkey trots to burn off Thanksgiving dinner!

While everyone is holding onto summer sipping their iced coffees and fruit smoothies I’m counting down the days until Starbucks brings back the Pumpkin Spice Latte (AKA: PSL). But eventually the leaves change color and autumn finally comes and goes and as everyone transitions into the Christmas season, I have been there since Halloween while still holding on to all things pumpkin spice.

There are 7 days until Christmas, the trees are bare and there’s snow on the ground but you better believe I made these pumpkin spice pancakes this morning!




-1 scoop vanilla chai Fitmiss protein powder

– dash of cinnamon

– 1 tsp. baking powder

– 1 packet stevia

– ½ Tbsp. all purpose flour (I used GF)

– 2 Tbsp. pumpkin spice Chobani (any greek yogurt will do)

– 1 Tbsp. pumpkin puree

– 1 egg (or 3 Tbsp. eggbeaters)

– ½ Tbsp. semi sweet chocolate chips

– cooking spray



  1. Whisk together dry ingredients
  2. Mix in wet ingredients
  3. Coat skillet with cooking spray and on medium-high heat pour in batter. (I made 3 mini pancakes cooking on one side for 3 minutes, flipping, and cooking the other side for about 1 minute).
  4. Top with Greek yogurt, nuts, more chocolate chips, pumpkin froyo, maple syrup, whipped cream, peanut butter, or whatever else your heart desires.


Nutritional Facts made with egg (just pancakes, no toppings):

Serving size: 1

Calories: 243

Fat: 9g

Carbs: 17g

Fiber: 2g

Protein: 25g

Sodium: 767mg

Sugar: 9g

Nutritional Facts made with eggbeaters (just pancakes, no toppings):

Serving size: 1

Calories: 195

Fat: 4g

Carbs: 17g

Fiber: 2g

Protein: 24g

Sodium: 788mg

Sugar: 10g



Chocolate Covered Strawberry Protein Shake

One of my best friends brought an amazing smoothie to work, when I asked what was in it I was surprised to hear “a handful of spinach”. I have never used spinach in my shakes so why not give it a go?! I took CarlyAnn’s recipe and put my own spin on it. This protein shake is rich in flavor AND nutrients!



– 1 cup unsweetened almond milk

– 1 scoop chocolate protein powder
– 1/4-cup fat free vanilla Greek yogurt
– a handful of spinach or spring mix
– 4 large strawberries sliced
– whipped cream and a dash of cinnamon


1. Blend all ingredients except whipped cream and cinnamon
2. Top with whipped cream and a sprinkle of cinnamon


Nutritional Facts: 
Serving size: 1 shake
Calories: 233
Fat: 4g
Carbs: 16g
Protein: 34g
Sodium: 325mg
Sugar: 9g



Almond Pesto

My entire website and content was deleted so I’m currently in the process of recovering any saved posts from my laptop. I created this pesto recipe during my pre-almond allergy days (good times, good times). It was always a favorite and goes great on salad, sandwiches, veggies, etc. Using almonds also means less calories and fat than the traditional pesto made from pine nuts.




  • ¼ cup whole almonds
  • 12 basil leaves
  • 2 cups baby spinach leaves
  • 2 cloves of garlic
  • 3 Tbsp. Romano cheese (I use Locatelli)
  • 1 Tbsp. lemon juice
  • ¼ tsp. salt
  • 3 Tbsp. olive oil



  1. Add all of your ingredients (EXCEPT the olive oil) into a food processor
  2. Pulse and scrape the sides of the food processor until the ingredients transform into a paste
  3. With the food processor on, add in 1 Tbsp. of olive oil. Turn it off and scrape the sides. Continue this process for the remaining two Tablespoons.
  4. Enjoy your healthy pesto over chicken, spaghetti squash, pasta, or zoodles (zucchini noodles) !

Nutrition Facts

Servings: 11

Serving Size: 1 Tbsp.

Fat: 8g

Sodium: 144mg

Carbohydrates: 2.3g

Protein: 2g


Your Guide to Handling the Holidays the Healthy Way

The holidays can be an exciting yet stressful time of the year. With all the shopping and festivities it’s easy to put health on the backburner. Here are some tips to staying healthy and slim throughout this sugar-laden season!


Picture Credit:


  1. Focus on the in Betweens

Indulging in some sweet potato casserole, pecan pie and chocolate bark is inevitable during holiday dinners. This is why it is essential that we steer clear of sweets and continue hitting the gym during the weeks in between Halloween and Thanksgiving and Thanksgiving and Christmas. Resisting the snowflake cookies at the office and steering clear of the Baileys Christmas cocktails at your work party will pay off and make those holiday dinners feel earned. Sign up for a 4-8 week workout program to make sure you’re getting your workouts in.

  1. 80/20 rule

There is a lot of controversy over this rule but I find that it works well for many people especially during holiday season. Sometimes we all need a little chocolate fix, and that’s totally ok! If you’re working hard to stay healthy in between the big holiday dinners and one day, lets say December 16th , there are decadent homemade chocolate bon bon’s with red and green sprinkles it is O.K. to have one! Be good 80% of your day so that if you feel the need to indulge a little bit, you can. Just make sure you stick to small portions and don’t keep going back for more. Personally certain sweets like cake and pie will put me in a sugar spell wanting more, therefore I don’t use the 80/20 rule for these desserts. However, if I want a little something and I have been diligent with my diet and workout all day ill have a square of chocolate or a mini snickers. The 80/20 rule works better for me when it comes to candy than with baked treats. Now find what works for you!!

  1. Get Active or Stay Active

Don’t get me wrong, running around the mall for 6 hours with bags on bags on bags of clothes is one hell of a workout! But you still need to make sure you are still hitting the weights, elliptical, whatever! on those non “shop till you drop” days. Sign up for a 4 or 8 week workout program at your gym, enlist a friend on daily walks or find some at-home workouts on Pinterest! Try to do something active at least 4 days/week.

Head over to my killer workouts by clicking HERE! : )


  1. Snack Smart during Holiday Shopping Sprees

Being trapped in the mall or the outlets for hours at a time makes it easy to forget about food (sales>eating. At least in my girly world). When I finally realize I’m hungry I usually head over to the food court where the Panda Express lady awaits me. Its like she knows I’m coming– all ready with a toothpick with not only one, but TWO pieces of chicken teriyaki to tempt my soul in purchasing their bento box. I don’t know about you but when I finally eat that sample its like all bets are off. The (most likely) mediocre qualities of that dish taste like a meal of the freshest ingredients because of how damn hungry I am. My taste buds will accept anything and everything.

Here are some healthy tips and foods you can have during your shopping spree:

  • Hit up the GNC, vitamin world, or whatever supplement shop your mall has to offer. There is a huge variety of protein bars, choose your fave one.
  • Pack yourself a baggy of trail mix, nuts, beef jerky etc
  • Go to a restaurant and have a filling meal to keep you going


I’m Back!

Hi everyone!

After many months of neglecting my poor blog due to the craziness of grad school and clinical hours at the hospital Crunch and Lunch was shut down L. Its honestly my own fault, but still upsetting since I launched that website nearly 6 years ago! Fortunately I have managed to salvage some of the old content but lets face it, I’m pretty much starting from scratch. To shine a positive light on every situation my motto is “everything happens for a reason” therefore I accept that my website was deleted because better things are to come!