Breakfast Sandwich// Homemade Version

Happy Wednesday to you!! This week is dragging by which I’m not used to.  HOW is it only Wednesday?? Well anyways, I completely reinvented the wheel here people so get excited 😉 I want to share this weeks breakfast obsession.  I’m taking a tiny break away from the overnight oats and have been loving breakfast sandwiches.  I have always enjoyed breakfast foods and sausage egg mcmuffin used to be my JAM from good old McDonald’s. Well a close girl friend of mine enjoys breakfast sandwiches as much as I do and she shared with me that she makes her own at home because 1) she can add whatever she wants 2) saves money 3) you can make them MUCH less greasy and health friendly. DUH!!

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Nick and I ventured out on Saturday after our workout to pick up all of the breakfast fixings for our sandwiches and had a super exciting Saturday night of prepping this week’s breakfast sandwiches 😉 I promise, we are cool sometimes! We bought whole wheat English muffins, dairy free cheese, Jimmy Dean’s turkey sausage patties, and eggs.

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The sausage patties are already fully cooked so literally all we had to do was set up our assembly line, bake the eggs in a muffin pan, and put everything together. We packaged these individually and just grab them out of the freezer in the morning and microwave for 1.5 minutes.

Switching it up from my smoothies and oats is nice sometimes and these healthy version of breakfast sandwiches is hitting the spot! Super easy and quick for those of you who have little one’s on the go. Enjoy 🙂

 

Health Benefits Of Oats In Your Daily Diet

Good Morning lovelies!! As I was once again packing my oats in my lunch bag last night to have for breakfast at work today, I thought why not share with you all why I’m so obsessed with oats.  Well the #1 reason is of course because they taste amazing and are a perfect quick, warm breakfast.  But they also have a lot of health benefits too! So take a seat and let’s have a little lesson about the benefits of oats in our diet shall we….

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Many of us, including myself are often searching for the new super food or health fad. Something to make us look and feel better. Maybe provide us with a much-needed energy boost on a flat morning. Or perhaps we just want more energy period, without having to fill our bodies with coffee and pop. Our diets can have a lot to do with how we look and feel. It’s proven that a healthy and balanced diet can make a lot of difference to our daily lives. Some of you may think that oatmeal isn’t the most fascinating of breakfast choices. Well there are a number of different ways to incorporate oats into your diet and SO many different recipes for oats, HERE is the one I made Sunday night and have had for breakfast the last four days! There are really so many incredible health benefits to these little flakes that before you know it, you will be reaching for a bag of oats in your next food shop for sure 😉

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Helps with weight management.

Yes, you read that right. Increasing the amount of oats in your daily diet can help with your weight management. Eating oatmeal, for example, as part of a balanced breakfast releases a hunger-fighting hormone. Leaving you fuller for longer. We all know that we can all feel that mid-morning slump when we reach for the snacks, but having oats for breakfast can take you right up to lunch. Add some berries for additional antioxidants and you are good to go.

Reduce your cholesterol.

So maybe this isn’t something you suffer with. Or perhaps you do. But being aware of your cholesterol is a good health practice. Increasing the amount of oats in your diet can help reduce your cholesterol, keeping your heart healthy. Oats have a high portion of something called soluble fibre. Which is proven to help your intestinal tract trap things in your body most associated with blood cholesterol.

It’s a low-calorie food substance.

If you are a calorie counter (I am not but I know many people are, and that’s totally fine), then you will thank me for making you aware of this low-calorie food. Oats and oatmeal are naturally low in sugars, meaning it’s a great option when you are on a calorie counting diet.

It’s easily obtained.

Unlike a lot of superfoods and health fads, oats are easily available and accessible for the masses. You can shop for fresh oats online which can make it even more convenient for you. Some superfoods aren’t suitable for the whole family. But this could be something that your husbands and even children could include in their daily diet.

Oats can help you sleep better.

Say what?!? True story! You may not believe me. But there are proven studies to show that a good intake of oats as part of a balanced diet can have a great effect on the amount of sleep you get. The oats include melatonin and complex carbohydrates that can aid your brain into a nice and healthy sleep. Let’s face it; more sleep is always going to be a good thing.

I hope these health benefits encourage you to get more oats and oatmeal in your daily diet! Have a great Thursday all and we will see you back tomorrow for this week’s GOODNESS!

My Goodness Smoothies

Hi! How is the week going? This post has been a loooooong time coming and I apologize it’s taken me so long to post! Many of you have asked for specific smoothie recipes that I have often. So let’s talk smoothie’s!

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I have a smoothie for breakfast anywhere between 3-7 days a week. With this weeks weather, my smoothie game has been in full force! I’m going to list my go-to smoothies that I make 90% of the time. I get super crazy and switch it up every once in awhile by adding in a different fruit or veggie, but to be honest, the smoothies I have on the regular, are nothing too crazy. Simple is good! Below is my go-to smoothie recipe. You will have to play with it for your liking but this is a start. I basically do this recipe every time and add in other ingredients when I am feeling riskayyyy 😉 many mornings I add in strawberries, blueberries, cinnamon, unsweetened coconut shavings, or a girl scout cookies or two <- okay I’ve only done that once but it was pretty much amazing! I’m dairy free so I can’t add yogurt but that would be a staple of mine if I could have it! Below you will find more ideas for fun add in’s.

Spinach & Banana

Ingredients

  • 1 Handful of fresh spinach leafs
  • 1/2 Banana (depending on size, sometimes full banana)
  • 2 TBL PB2
  • 1 tsp. Chia seeds
  • 1 tsp. flax seeds
  • 1 tsp. coconut oil
  • 5 ice cubes
  • 10 oz. (or so) or unsweetened almond milk

Instructions

  1. Blend it all up and drink with straw (those darn seeds get stuck in your teeth without a straw)
http://mygoodnessblog.com/2016/03/08/my-goodness-smoothies/

One thing I do want to make clear as it’s a common question is my routine with protein in my smoothies. My smoothies are different than my protein shakes. I have a protein shake (my IdealLean protein with unsweetened vanilla almond milk) after every workout. In the mornings, I have a smoothie that does not contain my protein. <— I take in enough protein in other ways that I do not need the protein powder twice a day. However, on the weekends I will spice up my “protein shake” after my workout by turning it into a protein smoothie and adding some veggies and fruit. Make sense?? With that being said, that is MY routine, that doesn’t mean something else won’t work better for you 🙂 If you take in little protein, it will not hurt you at all to add it into your breakfast smoothie.

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 Sometimes when Nick isn’t home for dinner, I will make an extra large smoothie for dinner, but starting my day with this breakfast goodness is my favorite! It’s a great feeling knowing you are starting the day with so many power nutrients that your body loves and your brain thrives off of. I have so many girlfriends who use smoothies as a way to be sure their little’s are getting their veggies because you literally do not taste the spinach. That’s why I add it into every smoothie I have. Now go experiment and enjoy!!

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Healthy Breakfast Burritos

Happy Monday! Does anyone else have a little extra hop in their step today knowing it’s a short week? Well, I at least hope it’s a short week for you and that you all get some time to spend with the people you are thankful for over this Holiday weekend.

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I have mentioned before that preparation is key in maintaining a healthy lifestyle. A major weakness in my household is breakfast.  I have gotten much better at eating some sort of breakfast since I am obsessed with smoothies, but unless I put something quick and easy in front of Nick’s face, he skips breakfast all together. I am always looking for something new and easy to try.  Some of my favorites have been Chia Seed Pudding, Overnight Oats, and Skinny Pumpkin Muffins.  How many times have you Pinterest lovers scrolled past DIY frozen breakfast burritos? We finally tried these suckers out and LOVE them!

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They were extremely easy to make, cheap, healthy, and are a nice warm breakfast for mornings on the go. I got the approval text today saying “these are amazing” so it’s a WIN! This time we used whole wheat tortillas, hash browns, eggs, turkey sausage, mushrooms, peppers, and dairy free cheese. Try it out!! I will definitely be jumping back to these when we have kiddos someday too. The prep took us about 20 minutes and was enough to have 10 individual breakfast meals. Just grab it from the freezer, throw in the microwave and off you go!

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 Hints: Be sure to wrap each individual tortilla before putting in freezer bag. Don’t overload your tortillas- they are hard to wrap! Microwave about 1.5 minutes. Add hot sauce if desired 🙂

Enjoy!

Peanut Butter & Apple Spice Smoothie

Hello! I hope you all are having such a great week so far!! Tomorrow is already FRIDAY, I can’t believe how quickly the weeks are flying by. Only 9 more Friday’s until Christmas…WHAT?! That’s right… I said it! Just trying to help you all prepare 😉 Okay, enough Christmas talk. I HAVE to share a new Fall inspired smoothie with you all!

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I have been switching up my smoothies a little with this Fall like weather. It gets a little hard for me to be excited for cold, fruit smoothies on chilly mornings. This week I have been experimenting with making my smoothies a little more Fall like.  Some of them were, hmmmm let’s just say… I will not be making them again. BUT I finally made one that I LOVE. Love as in when you take your first sip you are like “WOW  I’m good at this smoothie making business” 😉  Before we jump into the details on this super simple and delicious fall smoothie, let me remind you why I love starting my day with these. Any morning started with a smoothie full of GOODNESS is going to be a good day and a reason to smile!

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No matter how much sleep you get, how healthy you are, or how crazy fit you may be, we are not all always running at our best. Knowing I’m helping my body and mind get a running start by fueling it with tons of goodness is a great feeling. I feel so much better starting my day off with fruits, vegetables, and power foods opposed to a bagel. Don’t get me wrong, bagels are bombdigity but do not provide the brain power I need some mornings. So what is in this new smoothie I’m sharing today?? It’s SO simple. literally takes 3 minutes to make and out the door you go.

Peanut Butter & Apple Spice Smoothie

Ingredients

  • Small handful of Spinach
  • 1 Banana
  • Pinch of Chia Seeds
  • Dash of Flax Seeds
  • 1 Scoop of Vanilla Protein
  • 2 TBLS of PB2
  • 2 TBLS of Apple Pie Spice
  • 4-6 Ice Cubes
  • Unsweetened Vanilla Almond Milk

Instructions

  1. I do not really measure out anything other than the PB2 and Apple Pie Spice. But if you are making this in a Magic Bullet, I use one of the large cups with a handle. It's full to the "MAX" line before I blend!
  2. Throw it all in your blender cup, blend it up, add a straw and you are set!
http://mygoodnessblog.com/2015/10/22/peanut-butter-apple-spice-smoothie/

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I think they have pumpkin pie spice as well!! That may need to be next 🙂 Have a great Thursday!!

Peanut Butter & Banana Overnight Oats

Hi! I hope everyone is doing well! I can’t believe the weekend is so close for us already.  Are you as ready as I am? We are looking forward to a weekend at home to get caught up on housework, have some family time, and push through an insane amount of school work.  I never would have guessed at our age that our Friday night’s would sometimes consist of Nick and I both doing homework and enjoying a glass or two of wine 😉 but I’m not complaining! I know to some it seems crazy for us both to be working towards our Masters at the same time, and it probably is, but it works for us.

Do you know what else works for us?? Doing ANYTHING we can ahead of time, to help us prep for our busy days. I jumped on the overnight oats bandwagon a couple years later than most, but I am pretty amazed how easy, tasty, and healthy this little concoction is. Introducing: My Goodness version of PB & Banana overnight oats. B-A-N-A-N-A-S <– literally impossible for me to say that word without singing the Gwen Stefani song in my head

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There are so many different versions of overnight oats you can try, but I can never seem to get enough of peanut butter & banana.  This took me maybe 5 minutes to throw together and it was so quick to set in the microwave in the mornings, add banana and off we go. We have all heard that breakfast is the most important meal of the day and believe it or not, that wasn’t just our parents being parents. It’s true!

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Skipping breakfast to lose weight isn’t only a bad idea, it can backfire on you. Skipping meals, especially breakfast can actually make it more difficult to control your weight. Breakfast skippers tend to eat more food than during their next meal, or indulge in high-calorie snacks to stave off hunger. Breakfast helps us perform our best…. so eat it!!

Unless I’m putting something in Nick’s hand as he walks out the door, he would never eat breakfast so making these oats or even the chia seed pudding is a great way to make breakfast easy, healthy, and tasting good. Not to mention, having a warm breakfast for these Fall like mornings is kind of nice.

Peanut Butter & Banana Overnight Oats

Prep Time: 5 minutes

Serving Size: 4 Breakfast servings

Ingredients

  • 2 cups old fashioned oats
  • 2 cups unsweetened almond milk
  • 1/2 cup organic peanut butter
  • 2 tablespoons chia seeds
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1-2 teaspoons agave or honey
  • 2 bananas

Instructions

  1. Combine all ingredients (besides bananas) in a bowl and mix together
  2. Separate evenly between four mason jars or any airtight containers and stick in the fridge until breakfast time
  3. Heat in the microwave for 45 sec and add your sliced bananas
  4. ENJOY!
http://mygoodnessblog.com/2015/09/10/peanut-butter-banana-overnight-oats/

Alright, I know it didn’t recreate the wheel here, so what is your favorite kind of overnight oats? I’m trying coconut and almonds this weekend 🙂 If you haven’t tried this easy breakfast before, give it a shot!

 

Dairy Free Chia Pudding

Happy Monday to YOU! The weekends just continue to fly right by us so quickly. I finally got to crackin and dedicated majority of my weekend to school work. I know that is extremely exciting and you all are very jealous 😉 We did fit in some family time, workouts,  had a little cooking date, and some blog prepping to make my weekend not entirely consistent of typing fingers and my nose in a textbook. I hope you all had a great weekend!

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Today I’m sharing a recipe with you all. I don’t like to go into much detail or tell you about any recipes I haven’t personally tried myself and as most of you know my husband wears the chef hat in our household so it’s not often I get to share recipes. Welllll I tried something new and it’s worth sharing 🙂

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We are all about easy and on the go breakfast during the week. I made this Chia Seed Pudding the night before and had it for breakfast the next morning. It was SO good. It literally taste like having vanilla ice cream for breakfast, with the health benefits of amazing chia seeds and fresh fruit… WIN WIN! My diet is lactose free so we have been playing around with some dairy free recipes and this quick and easy little number is at the top of my list now. Chia seeds are a power food that I suggest adding in every smoothie so knowing this pudding has so many of them in it, I was so excited to try and it didn’t disappoint.

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It literally look me maybe 5 minutes last night to prepare today’s breakfast. All you do is mix the three ingredients together, pour them into a container that will be sealed tight (we used mason jars), and throw it in the fridge until the next morning. Add the toppings you prefer in the morning and you are set.

Chia Seed Pudding
  • 13 oz coconut milk (this is in fact dairy free)
  • 1/4 cup of chia seeds
  • 1 tbsp. agave nectar (honey)
  • 1 tsp. vanilla (optional)
Mix everything together, put into your containers, refrigerate over night, add your toppings of choice the next morning & enjoy!

Toppings suggestions:

  • blueberries
  • strawberries
  • shaved almonds
  • shaved unsweetened coconut
  • dried cranberries
  • granola

Tips for Chia Seed Pudding:

  • Have floss on hand! Those little seeds just love to get in your teeth and hangout
  • Next time I may use a little less coconut milk
  • Give it a try! Some people stay away from chia seeds because they seem odd, but they have zero taste, it’s just the texture. The health benefits from these little tiny seeds are SO great!!

Are there any other toppings you can think of that my be good in this pudding? Share them 🙂

Have a great start to your week!!

 

Benefits of Smoothies

Well hello beauts! Can you believe tomorrow is Thursday?? Time is certainly flying in our neck of the woods. We are finishing up our spare bedroom DIY project and one other fun little project, so between that, work, school, My Goodness prep work (lots of you are starting the 31 day challenge on August 1st and have asked for some more specifics on the workouts… Be sure to check in on August 1st for helpful hints and tutorials on certain moves,) and OF COURSE entertaining those two, four legged friends who live with us… life has been very busy and very fun! Speaking of being busy… how about we jump into today’s topic of choice, shall we?

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One of the number 1 excuses as to why people fall off the wagon with their health and fitness is I’M TOO BUSY. I have been guilty of that many times and although I can usually seem to find time to fit in my workouts, I very easily fall off the clean eating wagon. Hold the phone, you mean coffee doesn’t suffice as a healthy breakfast???  Introducing…. my smoothie obsession (I mean really who takes a selfie with their smoothie if they aren’t obsessed?? 😉  It’s kind of neat to think that you have fueled your body with a glass full of everything it craves before 8:00am!

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Who doesn’t love smoothies?? I have a smoothie give or take 6 days a week for my breakfast. These suckers are l o a d e d with GOODNESS to fuel my day. Our magic bullet has become my best little friend and we only spend about 3 minutes together each morning. They are quick, filling, delicious, and sometimes better for you than a multi-vitamin, depending on what ingredients you decide to add in.  I know I’m not a Mom yet, but I bet these are a great way to hide the vegetables that your kiddos need as well! I never taste the spinach in mine. I found this fun graphic on the scienceofeating.com and agree with every single benefit listed.

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Some of you have asked what my favorite smoothie mixtures are, so here are a couple that are staples for me. There are a few ingredients that I put in every single one of my smoothies no matter what. **Chia seeds, Flax seeds, Unsweetened Almond Milk, PB2, Ice** <— I personally am not a fan of adding juice to my smoothies as I do not do well with too much sugar in the mornings.  Adding protein is a give or take. Sometimes I add it in the morning if I know I have a busy day ahead and won’t be eating anything else until lunch, and sometimes I skip the protein until after my workout.

**Handful of Spinach, 2 TBLS of PB2, Chia Seeds, Flax Seeds, Frozen Banana, Handful of Ice, & Unsweetened Almond Milk**

**Handful of a mixture of spinach and kale, PB2, Chia Seeds, Flax Seeds, Banana, Frozen Strawberries, Unsweetened Coconut shavings, Unsweetened Almond Milk, & Ice**

I know my two favorites are kind of boring, but they are my go to for now. I would love to hear some of your favorite smoothie ingredients. Here are some things to add in to change it up!

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Until next time 🙂

 

Weekend Goodness

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Wait a second here?! You’re telling me it’s Sunday already? I feel your pain Guinness.

How was everyone’s weekend? We had a pretty great one…although it COULD have been better. Let me explain.

My Husband and I are pretty big sports fans, although my love for the games does not compare to Nick’s. I swear he knows every single stat to do with football and baseball.. EVER! It amazes me. You can’t remember to put your plate in the dishwasher but you can remember the exact player who scored the touchdown, that won a football game 10 years ago?! HA!

Well anyways… We both really enjoy college football and agree all year long UNTIL my Iowa Hawkeyes come to town to play his beloved Gophers. Let’s just say he is a VERY happy man after the game on Saturday and I’m one unhappy fan. Don’t let the below picture fool you… this was at the beginning of the game that I was smiling 🙂

photo 3-22Besides the football game on Saturday, our weekend consisted of a date night Friday at one of our favorite places, vegging out Saturday after the game, some Christmas shopping on Sunday and LOTS of cuddling around with Mr. Guinness.

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These are the muscles we had Friday night. SO good!!

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Lots of this during our weekend!

Today is day 5 of the squat challenge!  Yesterday was the first “rest” day. How is everyone doing? Feel free to start whenever. It’s only an extra 5 minutes or so added onto your workout. I workout my booty and legs every week but still noticed a difference with this challenge. My blog friend Jessica featured the challenge on her blog today! Check out her blog… it’s great!

I will admit it, I slacked on my workouts this weekend, but instead of being upset with myself for that I am looking forward to a fresh start tomorrow and ready to kick it into gear this week! I always indulge a little more on the weekends and watch myself a little more during the week. Starting tomorrow morning off with a healthy breakfast is a must. I posted some of my quick, easy, and healthy favorite breakfasts HERE! Lets start this week off right!! Tomorrow is another chance to get it right!

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It’s time to painfully continue to watch the Chicago Bears get dominated and wait for one of my favorite shows “Revenge” to be on.  Happy Sunday everyone

p.s. we will be waking up to snow on the ground tomorrow! Not sure how I feel about that!!