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High Protein Make Ahead Breakfast Casserole Recipe

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Is one of your goals to improve your diet?

What you eat for breakfast can set you up for success for the rest of the day. I like to start my day with eggs and veggies. I make one of these egg casseroles about every other week, then portion it and freeze a couple of servings, whatever I’m not going to eat that week.

This is a great way to use up leftover meat or veggies and will get you well on your way to meeting your protein goals of 1-2 grams of protein per lb. of body weight per day. (I shoot for 20-30 grams of protein per meal).

This recipe is flexible, you can sub bacon or any cooked meat for the sausage. For added protein, blend a cup of cottage cheese until its smooth, and use that instead of sour cream.

Try this and let me know what you think!

Sausage and Egg Breakfast Casserole

Ingredients:

  • 1 tablespoon butter
  • 4 small potatoes, peeled and sliced thin
  • 1 lb pork sausage
  • 1 small bell pepper, chopped
  • 4 green onions, chopped
  • 4 cups of fresh spinach
  • 12 eggs
  • 1 cup sour cream
  • 1/4 cup milk
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 teaspoon garlic powder
  • 2 cups shredded cheddar cheese

Directions:

  1. Preheat oven to 350 degrees.
  2. Grease a 9×13 baking pan with butter.
  3. Layer potatoes on the bottom of the pan (you should have enough to just cover the bottom of the dish).
  4. In a large frying pan, cook the sausage on medium heat until it’s browned, breaking it up as it cooks. Add the peppers and onions and cook for another minute. Toss in the spinach and stir it around once or twice to wilt it (it will cook down a little more in the casserole).
  5. Spread the sausage mixture on top of the potatoes.
  6. In a large bowl, beat eggs with sour cream, milk, salt, pepper, garlic powder, and cheese until combined.
  7. Pour egg mixture over sausage.
  8. Bake for 35-45 minutes, until the eggs are just set and no longer jiggle.

Anne McCranie is a Vancouver, Washington based personal trainer and licensed massage therapist. She offers this recipe to tickle your tastebuds. Please see your medical professional for specific dietary advice.

Read more about protein guidelines for women over 50 here.

Can You Hang for One Minute?

Can you hang from a bar for one minute?

One of your October Five exercises is hanging.

This week, can you look around your house or your neighborhood for a sturdy door frame, monkey bars, or other objects you could hang from?

Set a timer on your phone and see how long you can hang.

(these photos were taken in Sellwood park)

Studies have shown grip strength to be an indicator for longevity. Meaning those who have strong hands tend to live longer, have stronger bones, have better nutrition, fewer falls and fractures, and fewer mental health issues.

One way to improve your grip strength is by hanging.

In these photos I’m demonstrating a “dead hang”, where all your weight is supported by your arms.

If this is too much for your shoulders, start by reaching up and stretching your shoulders and back. Keep your feet on the ground so your legs can help support you.

Slowly over time you can build the mobility and strength to hang, and eventually to pull yourself up.

If you’d like help working your way up to a hang, please reach out to me this week. I have a safe and effective program to improve your shoulder mobility, upper back, and grip strength and you’ll be hanging in no time!

Anne McCranie is a Vancouver, Washington based Personal Trainer and Licensed Massage Therapist. She offers these exercises as a suggestion and encouragement to get moving. This is not a prescription, or specific medical advice. Please see your medical professional prior to starting a new exercise program.

Chicken Curry Recipe with Potatoes, Carrots and Coconut Milk

Fall is here!

This time of year, I love making soups, curries and stews. They’re versatile, easy to make and easy to freeze. Keep your eyes peeled here for more winter recipes coming soon…

This Chicken Curry recipe is in our regular rotation because it’s quick and easy and I can throw everything in the crock pot and a few hours later dinner is served!

If you choose to do a stovetop method instead of using a crock pot, follow the recipe and just simmer the curry in a pot for an hour or so on low.

You’ll need a large bowl, large pot, crock pot, and rice cooker or small pot with a tight-fitting lid.

Chicken Curry

Ingredients:

  • 1.5 – 2 lbs. boneless chicken thighs, cut into bite sized pieces
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 2 Tablespoons of curry powder
  • 1 Tablespoon coriander
  • 1 Tablespoon cumin
  • 1 Teaspoon cayenne powder
  • 2 Tablespoons of coconut oil
  • 1 small yellow onion, diced
  • 1 Tablespoon grated ginger
  • 2-4 cloves of garlic, chopped
  • 2-3 carrots, chopped
  • 4-5 small yellow potatoes, about 1.5 lbs, chopped
  • 1 red bell pepper, chopped
  • 1 can coconut milk
  • 1 jar curry sauce*
  • 1 small head of broccoli florets, chopped (about 1-2 cups)
  • 2 Tablespoons fresh cilantro, chopped
  • 1 cup basmati rice, rinsed
  • 1.5 cups water

Directions:

  1. Place chicken in large bowl and rub with spices (salt through cayenne).
  2. In large pot, heat oil over medium/ high heat.
  3. Cook onion for about 5 minutes, stirring it often to keep from burning. Add ginger and garlic and cook for another minute.
  4. Add the chicken and sear it for about 5 minutes, stirring occasionally.
  5. Add carrots, potatoes, bell pepper, coconut milk and curry sauce and bring to a simmer.
  6. At this point I put my curry in a crock pot and cook on low for 3-4 hours. Please use caution when transferring hot liquids from one pot to another. Once the potatoes are almost cooked (meaning, when I press then with a fork, the outsides give, but the insides are still a little hard) then I add broccoli. Cook for another half hour or so. If you like your veggies really mushy cook longer.
  7. If you’re not using a crock pot, just keep simmering the curry on the stove until all the veggies are cooked.
  8. Cook rice (click here if you need help with that).
  9. Serve curry over rice, with fresh cilantro on top.

Super quick n easy version:

  1. Dump the first 15 ingredients (everything from the chicken through the curry sauce) into your crock pot. Turn it on low for 6 hours, high for 4 hours. Poke the potatoes and when they’re nearly cooked, add the broccoli and cook for 30 minutes more.
  2. Cook a pot of rice.
  3. Ladle the curry over the rice and top with cilantro.

*The sauce used in this recipe (in the photo above) is from Costco. I’ve tried this curry sauce from Trader Joe’s, as well as this one from Safeway and they are both delicious. These are not affiliate links, meaning I make no money off you going to these sites, just wanted you to see what I meant by “1 jar of curry sauce” in the above recipe.

I use full fat coconut milk because it tastes better and has less additives than the reduced fat versions.

I’m Anne McCranie, a Vancouver, Washington based Personal Trainer and Licensed Massage Therapist. I love sharing good food and healthy recipes with you. Please see your medical professional for specific dietary advice.

Six Weeks to Summer

Are you struggling to get moving? Do you feel sluggish and heavy? Do you know what you “should” be doing as far as diet and exercise, but you just can’t seem to do it?

Join our Six Weeks to Summer accountability and support group!

  • Who: You! And your Fluid Fit Club friends.
  • What: Six-week support and accountability group.
  • When: May 9th to June 20th.
  • Where: Online.
  • Why: Look and feel your best!
  • How: Join Fluid’s Fit Club.

What’s so great about Fit Club? Once you’re a member you get the convenience of working out at home with an experienced trainer and a bunch of fun, like-minded exercise allies. You also get access to all our additional programs and events, including this Six Weeks to Summer accountability group.
 
How do you join? Commit to taking at least one class (via Zoom) per week, or train one on one with Anne weekly in your home.

Click here to sign up for class. Please reach out to me directly to schedule a training session.

Summer is right around the corner. What do you want to accomplish this year? How do you want to feel? What small changes could you make over the next six weeks to set you going in the right direction?

You decide on your specific goal. Do you want to eat more veggies, go for a daily walk, spend more time with your family, spend less time on your phone…? We help you get there!

Your commitment:

  1. Share your goal with the group.
  2. Start with one small, easily achievable goal.
  3. Celebrate your success with the group or ask for help.

What you get from Anne:

  1. Weekly goal setting and check ins.
  2. A free weekly 30-minute strength session where you work out alongside me.
  3. Support and encouragement from a private Facebook group.

Click here to join today!

FAQ:

Why six weeks?

It takes about 6 weeks to form a new habit. My hope for you is that you start a new habit that you can sustain.

What am I committing to?

Join a weekly class (or sign up for personal training with me). Set your personal goals and share them with the group. Check in with the group to ask for support, celebrate your success, and offer encouragement.

Is this a diet?

Nope. Unless by ‘diet” you mean the food you put in your mouth. You decide what (if anything) you want to change about your diet. Meal planning, add a serving of veggies, protein for breakfast. We help keep you accountable.

Why join a group?

You’re much more likely to stick to your plan if you have people rooting you on! We are here to support and encourage you and offer tips for when you feel stuck.

I’m out of shape, can I join this program?

Yes! This is the perfect way to get back into shape. Our Monday yoga or Thursday Energy flow classes are gentle and a great place to start.

I’m walking but not doing any strength training, where do I start?

Our Wednesday Pilates class offers a mix of dumbbell exercises to strengthen your arms, back and legs, as well as traditional Pilates core strength and spine mobility exercises.

I’m in good shape and looking for a class that will challenge me.

Saturday Barre class is our most challenging! Build leg strength and endurance, improve balance and coordination.

I’m still not sure if this is for me.

Reach out to me directly by completing this form.

Some words Anne will not be using:

  • “fat blast”
  • “cleanse”
  • “problem areas”
  • “tone”
  • “bikini body”

Want to know why these words are off limits? Join our group!

Healthy Feet For Better Balance Workshop!

  • Who: YOU (and your feet)
  • What: 45 minute foot massage, strength, and mobility
  • When: Saturday March 16th at noon (Pacific)
  • Where: On Zoom
  • Why: Improve your balance, do something loving and caring for yourself that feels really good!
Sign up today!

Can you easily spread and wiggle your toes?

Do you suffer from foot pain, plantar fasciitis, bunions, or hammer toes?

Join us on Zoom Saturday March 16th at noon Pacific and learn an easy-to-follow foot strength and mobility program you can do at home with minimal equipment.

We will work from noon to 12:45. I guide you through a quick foot anatomy lesson, a foot massage program, foot and ankle exercises and stretches, and we’ll test our balance.

Your feet will feel fantastic, and you’ll have learned self-care techniques you can use anytime, anywhere!

You won’t need any special equipment, but if you have a couple of towels, a tennis ball, and a dining chair, please have these handy.

My focus for 2024 is BALANCE.

What do healthy feet have to do with balance? If you have strong, flexible feet and ankles, you are better able to balance, and less likely to fall.

Big toe mobility plays a role in a healthy walking gait. If your big toe is tight or you suffer from bunions, you may have a less efficient gait (walking pattern).

While you may think there’s nothing you can do, or that your bunions or hammer toes are hereditary, I’m here to tell you that you CAN make positive changes in your feet.

Join us for this interactive workshop and learn how to take care of your feet so they can take care of you!

sign up today!

xoxo

Anne