​It’s all too easy to start your day with a sugar-filled breakfast. From pastries to cereals, many traditional breakfast foods are loaded with refined sugar and carbs that set you up for a day of unhealthy eating, sugar crashes and cravings for more sugar.
This Breakfast Salad with Poached Egg is the opposite of a sugar-filled breakfast. It is loaded with fresh fiber, greens, and wholesome protein to set you up for steady energy to power your day. And while eating greens first thing in the morning may not sound great, give it a try and you may find that salad for breakfast becomes your new favorite way to start your day!

Servings: 2
​
Here’s what you need
For the Lemon Vinaigrette

• 1 Packet Stevia
• ⅛ teaspoon sea salt
• pinch of black pepper
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dijon mustard
• ½ teaspoon Lemon Zest

For the Salad

• 1 tablespoon white wine vinegar
• 2 eggs
• 1 head Frisee lettuce, chopped
• 1 avocado, pitted, peeled, and sliced
• 2 teaspoons toasted sesame seeds

Instructions

1. For the Lemon Vinaigrette: Combine all of the vinaigrette ingredients in a small bowl. Set aside.
2. For the Salad: Bring a large pot of water to a simmer. Add the vinegar to
the simmering water. Crack the eggs carefully into individual ramekins. Use a large, slotted spoon to create a whirlpool in the simmering water, then remove the spoon and carefully slip one of the eggs into the water. Use the slotted spoon to remove the egg after 3 minutes. Transfer the egg to a plate lined with paper towels. Repeat with the remaining egg.
3. Arrange the lettuce, avocado, chives, and sesame seeds on 2 serving plates. Top each with a poached egg and serve with the Lemon Vinaigrette. Enjoy!

Nutritional Analysis
394 calories, 33g fat, 7g carbohydrate, 2g sugar, 246mg sodium, 10g fiber, and 19g protein.
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

​You realize that you want to lose the weight and to get into phenomenal shape. You believe that your health is important to you, and that you want to improve the quality of your life through diet and exercise. You feel that this time it will be different, that this time the changes will stick and you’ll become the best version of yourself.
Starting out with great intentions and high expectations, the first few days go well. You’re making the time to exercise. You’re eating vegetables and proteins. You’re avoiding sugar, packaged snacks, and soda.
After day 3, you step on the scale and find that the number has gone down! You’re making progress towards your goal and that feels good.
The next day something unexpected happens. You catch a cold. It would only aggravate your illness to exercise in this condition, so you wisely take the day off. That night you find yourself eating comfort food for dinner. You are feeling sick, so it seems justified.
A week later you think about returning to the gym, but your cousin is graduating from the police academy and there’s a family celebration. A slice of graduation cake later, and you’re in no condition to exercise. As your insulin levels soar and your energy dips, you tell yourself that tomorrow is the day that you get back on track.
Tomorrow brings with it more unexpected turns, pushing your healthy lifestyle just out of reach.
There’s a very simple reason for this phenomenon: If you’re looking for an excuse the universe will provide you with one. Every. Single. Time.
But I’m not looking for an excuse. Those things were out of my control. I wanted to stick with the program, but I caught a cold and then life got busy.
If someone offered you a million dollars to stick with your diet and exercise program for 6 months could you do it?
You bet you could! And you’d probably even do it for 100 thousand dollars.
This means that if you had a great enough incentive then you’d stick with your program and get results. So right now the incentive, the motive, the desire just isn’t great enough to protect you against all of the excuses that the universe has to throw at you.
Find your incentive. Results will follow.

What’s more important to you than excuses?
​Maybe…

• Your relationship
• Your health
• The example that you’re setting for your kids
• Your quality of life
• How you look in photographs
• How you feel about yourself

I can’t magically know what your personal incentive is. It’s up to you to find that, so do some digging.
What I can and will do is get you into the best shape of your life! All you need to do now is give me a call or reply to this email to get started. Let’s do this!

​Here’s a dip that is low in fat and high in muscle-building protein! How’d I do that? By using plain Greek yogurt and mixing in delicious, smoked salmon.
This dip is fantastic to serve with company, rather than chips and salsa. By slicing fresh veggies instead of using grain-filled crackers or chips, you’ll be saving yourself the guilt while enjoying delicious, creamy and crunchy goodness! Enjoy!



​Servings: 4
Here’s what you need

• 1 cup Greek yogurt
• 4 oz. chopped smoked salmon
• 1 teaspoon dried dill weed or 1 Tablespoon fresh dill weed
• 4 Bell peppers, sliced

Instructions

1. In a medium bowl, combine ingredients and divide evenly. Serve with bell peppers.

Nutritional Analysis
113 calories, 3g fat, 480mg sodium, 8g carbohydrate, 3g fiber, and 13g protein
I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!