Healthy Breakfast Sausage

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Breakfast Sausage Recipe Prep Time: 15 minutes Yield: 12 Patties or 24 Mini-Sausage Meatballs Say goodbye to unhealthy pre-packaged breakfast sausage by making your own with this easy breakfast sausage recipe. Ingredients 1 lb. Ground Pork 1 tsp. Celtic Sea Salt 1 tsp. Sage 1 tsp. Thyme 1 tsp. Paprika 1 tsp. Black Pepper 1/2 tsp. Cayenne Pepper 1/2 tsp. Nutmeg Directions Measure and mix spices. Add spices to ground pork. With hands, mix spices and pork together. For mini-sausage balls, roll into 24 balls and place each one in mini-muffin tin. Bake at 350°F for 20-23 minutes or until no longer pink in the center. For sausage patties,…

Breakfast-Quick and Easy

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Eating a diet full of foods that promote lean muscle and performance can be a daunting task for the newbie but recipes like this are the epitome of convenience! These make a great grab and go breakfast or a quick mid day snack. Easy Egg Cups 12 Eggs 12 Slices of Canadian Bacon Preheat oven to 350F. Line a 12 count muffin tin with a slice of canadian bacon. Crack an egg on top . Salt and pepper to taste. Add veggies if you like. Bake for 18-20 mins. Enjoy!

7 Great Reasons to Avoid Sugar

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We've been saying "sugar is the devil" for a while now and it has been generally accepted that sugar intake should be limited. The current recommendation is no more than 6 teaspoons a day. While that is mighty generous, most Americans consume for more. Aside from being in the obvious sweet foods, sugar goes by many different names and hides in unlikely spaces. 1. SUGAR IS FULL OF EMPTY CALORIES Sugar provides pure calories and is completely lacking other essential nutrients, such as fiber, vitamins, and minerals. Sugary drinks and foods generally don’t fare much better, and they take up…

Operation Fitness Project

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[embed]https://youtu.be/gmnKxD_jWCw[/embed] Operation Fit by CrossFit St. Charles is a movement to help you lose body fat, gain strength, boost happiness, increase confidence, and feel better overall. Whether you are looking for the perfect fitness family, a challenge to your routine, or just starting your fitness journey, this challenge is for you...AND YOU CAN EARN YOUR MONEY BACK. Operation Fitness, starting January 22- March 3, is a 6 week Challenge consisting  of : Beginner friendly classes at CrossFit St. Charles Nutrition guidance from our highly educated and certified staff Community support from one of the strongest CrossFit families there is! All…

Leading Diets Demystified

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Demystifying 4 Leading Approaches to Nutrition Eating a diet that promotes health, lean muscle, weight loss and optimal performance can be elusive to many. There is so much information available that it can be terribly overwhelming. What works and is sustainable for some may not be the best option for others. While there is science to support different approaches to what is healthy, each person’s response and requirements are different, individualized nutrition is decidedly an art. In preparation for Coach Ben’s nutrtion talk on Saturday, we’ll wade through some of the info. A comparison will help demystify a few of…

Conquering Hydration!

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Well, it’s that time of year again. Summer in Missouri. It’s hot, it’s humid, and you are sweating WAY more than usual. We preach hydration throughout the entire year for its plentiful benefits to health and wellness however are you drinking enough to make up for all the extra fluid that is lost this time of year? Under normal circumstances 8 glasses of water a day is good to meet the needs of everyday bodily function. However, we are not under normal circumstances. We train with maximum intensity, in the heat, no ac, multiple times a week. The best way…

Whole Life Challenge

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[embed]https://youtu.be/BuTKbE0RFSA[/embed] Elisabeth talks about her first Whole Life Challenge and invites you to her team. The Whole Life Challenge is an 8 week event of lifestyle change. The program is played as a game that you can win! You get points for eating well and taking good care of yourself. The program comes with an App that helps you stay on track and a built in community for lasting support. We start on May 20th and all participants are encouraged to join us at CFStC for a kick off event and workout. Anyone can join whether you are a member…

Nutrition Tip Tuesday

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Recipe Review! Balsamic Chicken and Roasted Vegetables adapted from Skinnytaste.com . See the original recipe here This one is a new favorite. Its got all the things I love. Chicken, balsamic vinegar and roasted veggies. I even threw in the mushrooms (which I do not eat) for my husband! I left a few things out of the original recipe (like sugar) and didn't miss them. I also used dry instead of fresh herbs. If I had to do it again I would have used parchment paper on the pan for easier clean up. Enjoy! INGREDIENTS: 8 (4 oz each) boneless…

Wednesday Recipe Review

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I don't know about you, but these icy cold temps make me want to curl up with a hearty home-cooked pot of chili. This is one of my all time favorite chili recipes. Packed with flavor and nutrition for your whole family to love. Feel free to add ground meat of your choice. We've made it with lean ground turkey or beef as well. Either way I know you'll love it! Veggilicious Chili Servings per recipe: 4-6 Serving size: 1-2 cups Prep Time: 20 min Cook     Time: 45 min     Total Time: 65 min Ingredients: 1 Tbsp Avocado oil…

Wednesday Recipe Review

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Wednesday Recipe Review Ok, yes. I know its Thursday. So this post is a wee bit late but its still has good intentions! I must confess something here. I do not make up my own recipes. I use the magic of Google and my favorite foodie sites to plan my meals. There are so many out there who enjoy creating a new dish to share. I just want to eat. So, every Wednesday I will review a recipe that I have made. You may find that they often come from the same site. I am a creature of habit. The…