31 Jan Morning energy with a 90 second scrambled egg and MILK!

 Disclosure: This post has been sponsored by the National Milk Mustache “got milk?”® Campaign. All opinions are my own.

I can’t believe it’s been nearly a month since I started working with Colby from Days of A Domestic Dad and his wife Staci from 7 on a Shoestring.  If you remember, this busy family of 7 was ready to work on a few key habits to jump start a healthy way of life. Finding energy to get through the busy day was one of their biggest goals. They knew that their diet was zapping the energy right out from under them.  They were both ready to make some changes. 

After talking to both Colby and Staci, we chose the following habits to work on:

1. Building and eating fast &  easy protein rich breakfasts that includes milk every day (milk provides 8 grams/glass)

2. Planning meals and snacks to eat  on a regular basis to help control Staci’s hypoglycemia (using an alarm on her Smart phone) 

3. Including more vegetables in their diet by utilizing fun, easy and tasty recipes

I’ve chatted with both Staci and Colby via Twitter and have read their blogs regularly this month. I’m so excited to say that they not only been doing ALL of the above, they’ve gone above and beyond!  Tracking exercise progress using a Fitbit Flex and removing soda-milk, water or tea will be offered) from their home are two huge steps that-without question-will make a noticeable difference for each member of the family.  In fact, Staci has already noticed a 5-pound weight loss and they have both GAINED back their energy!

 Below are just two of the easy breakfast recipes the family enjoys! 

90 second scrambled eggs

Spray the inside of a coffee mug with not-stick cooking spray. Crack egg (s) into the mug and add  1 T of low fat milk. Whisk until frothy. Place mug inside the microwave, covered, for 90 seconds. Serve and enjoy!  Serves 1.

Variations:  add egg to whole wheat tortilla with 2 T low fat cheese, roasted veggies and salsa. Or, or variations on serving, add egg to a whole-wheat tortilla with 2 tbsp low fat cheese, roasted veggies, and salsa. Or, place the egg onto an English Muffin and add a slice of low fat Swiss or cheddar cheese. 

Overnight Oats

Combine 1/2 cup of oats, 1/2 cup low fat or fat free milk, a sweetner of choice (brown sugar, honey, real maple syrup, jelly or jam-can also use dried fruit) and cinnamon to taste and mix well. Store in the fridge overnight, uncovered.  When ready to eat, add fresh fruit (strawberries, bananas, blueberries, peaches,  pears) and other toppings, such as chopped nuts,  if desired.   Serves 1.

• These can be made the night before or two hours before you need them
• You can make these individually or in a large bowl and have each person scoop out their serving into individual bowls. 
• You can double or triple the recipe and keep well covered in the fridge for up to 5 days.
• Great morning meal or quick snack.
• Serve COLD

To find out more about the benefits of milk, by like Milk Mustache on Facebook or follow @MilkMustache on Twitter.

Thank you to Colby and Staci for allowing me to post their beautiful photos!