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Well and Good: Light It Up

If you’re sick of the diet treadmill with little, to no results, or big losses followed by big gains, you’re not alone. With more than 90 percent of the American population trying fad diets each year, it’s clear that we all have questions. The answers might be simpler than you think! Here are some basic principles to light your energy-burning powerhouse on fire!

Breakfast. It really is the most important meal of the day! Eating breakfast will help your metabolism get a great start. No time for breakfast? Try a cup of yogurt with FRESH signature granola on top. If you’re more of a grab-and-go person, try making mini-quiches on Sunday night (using the week’s leftover veggies) and freeze them to use during the week. There are thousands of options to make breakfast easier on your schedule and your budget. Not sure where to start? Try this week’s recipe or stop by the Wellness department for a recipe from our stash.

B Vitamins. B vitamins are famous for their role in energy metabolism. There are many B vitamins, including B12, B6, thiamin and riboflavin, to name a few. These vitamins can act to help your body process and utilize the energy you eat more efficiently. If you eat a fair amount of red meat, your B12 level is probably good; other good sources include eggs and nutritional yeast. If you’re deficient in B vitamins, you’ll feel tired and sluggish, possibly light-headed and anemic. If you feel your B vitamin levels might be low, review your diet, then have them checked by your doctor. We’ve got plenty of FRESH options for B vitamin supplementation; so if you have questions, don’t be afraid to ask

Kick It Into High Gear. If you want to lose weight and keep it off, exercise is important. Building lean muscle mass will help your body to burn calories well after your workout is over. Lifting moderate weights is also important for bone strength and the prevention of osteoporosis. Plus, it gives you that great burst of endorphins that make everything better! Adding an exercise plan to a clean meal plan is a FRESH recipe for success!

No matter what your weight loss goals are, we’ve got the support you need! Stop by your FRESH wellness department for everything you need to reach your goal! In the mean time, try this great recipe for a breakfast on the go:

Quiche On The Go!

8 oz turkey breakfast sausage, removed from casing and crumbled into small pieces (Lightlife sausage also works well for a vegetarian option)
1 tsp extra-virgin olive oil
8 oz mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 tsp freshly ground pepper
5 eggs
3 egg whites
1 cup 1% milk

Position rack in center of oven; preheat to 325° F. Coat a nonstick muffin tin generously with cooking spray (see Tip).

Heat a large nonstick skillet over medium-high heat. Add sausage and cook until golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions, cheese and pepper.

Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture into each cup.

Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Note: Use whatever ingredients you have on hand! This is a great way to use up leftover veggies from the week, so whatever you have will be delicious!

These little packs of joy can be frozen for use during the week – just pop them in the microwave for a quick and healthy breakfast on the go!

Recipe adapted from