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Serves 1

1/3 cup rolled oats
1/2 cup milk of your choice* (if using chia seeds, use 3/4 cup milk)
1 tablespoon ground flaxseed or chia seeds, optional
1/2 teaspoon vanilla
dash of cinnamon

Optional Toppings:
fruit and nuts of your choice
local raw honey or pure maple syrup

1.Pour all ingredients, except toppings, into a glass jar (or container) and shake or stir well and refrigerate overnight.
2. In the morning, enjoy cold straight out of the jar or pour into a small saucepan and warm slowly if desired. Add fruit and/or nuts of your choice. I like to add 1/2 banana, sliced, frozen blueberries* and chopped walnuts. Drizzle a little honey or pure maple syrup if desired.

*I recommend using as many organic ingredients as possible but these are the ones that I think are most important.

-It is so easy to make an assembly line and make several at a time. Use within 3 or 4 days. I like to save old jars from salsas, pickles etc and use for this.

-Experiment with toppings and seasonings. There are so many variations!



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This frittata is perfect for a weekend morning when you have a little more time to cook. It also saves and reheats well so it works for a busy weekday morning too. You can easily double the recipe and use a 10-12” skillet.

Serves 4

6 eggs
1 tablespoon milk or water
salt and pepper, to taste
1 tablespoon coconut oil
½ small onion, thinly sliced into half circles
1-2 handfuls of kale or baby spinach, chopped
2 oz. goat cheese

1. Preheat oven to 400.
2. Whisk together eggs, milk or water, salt and pepper in a small bowl and set aside.
3. Heat coconut oil in an 8” nonstick ovenproof skillet over medium heat until melted. Cook onion for 5-6 minutes or until tender. Add in kale or spinach and cook until wilted.
4. Pour eggs into skillet with vegetables and stir around for about 1 minute. Leave alone for another minute or so or until the edges are starting to set.
5. Top evenly with goat cheese and put skillet in the oven for 5-7 minutes or until the eggs are almost cooked through. (stick a knife into the center to make sure the eggs are mostly firmed up – they can still be slightly soft)
6. Turn oven to broil and broil for 1-2 minutes to brown the top a little and finish cooking eggs.
7. Remove from oven and let rest for 5 minutes. Loosen egg around the edges with a spatula and then slide onto a cutting board. Cut into wedges. Great hot or room temperature.


*you can use any vegetables or cheese that you like and you can also add meat – there are so many variations








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When I first became a health coach, my sweet childhood friend from West Virginia asked me if I would come up with a healthy version of Outback Steakhouse’s Spinach Artichoke Flatbread. I have never had it so I’m not sure how it compares but my family thinks this version is delicious! Try and use organic ingredients if possible – especially important for dairy, spinach and chicken.

Serves 4

1 tablespoon olive oil
1 medium onion, finely diced
3 cloves garlic, minced
dash of crushed red pepper flakes, optional
6 oz fresh baby spinach, chopped
2 oz. cream cheese
¼ cup sour cream
3 tablespoons grated parmesan cheese + more for topping pizzas
1 can artichoke hearts, rinsed, drained and chopped
½ teaspoon sea salt
freshly ground pepper, to taste
¼ teaspoon Italian seasoning (optional)
¼ teaspoon garlic powder
8 oz. cooked chicken breast, thinly sliced
1 cup shredded mozzarella cheese
4 whole wheat tortillas (I used large Ezekiel sprouted wheat tortillas found in the freezer section) You can also use whole wheat pitas

1. Preheat oven to 425.
2. Heat olive oil in a large skillet over medium heat and cook onion, garlic and red pepper flakes (if using) until soft, about 5-7 minutes.
3. Stir in spinach and cook for 1-2 minutes or until just wilted then remove from heat.
4. Stir in cream cheese, sour cream, parmesan cheese and artichoke hearts.
5. Season with salt, pepper, Italian seasoning and garlic powder and mix well.
6. Meanwhile cook tortillas on baking sheets for 2-3 minutes on each side until they crisp up slightly.
7. Spread each tortilla with ¼ of the spinach artichoke mixture and top each with chicken strips and ¼ cup of mozzarella cheese. You don’t need much cheese because it is already rich and creamy.
8. Put flatbreads back in the oven and bake for 3-5 more minutes or until cheese is melted and bubbly.
9. Top with additional parmesan cheese if desired. Cut into wedges and serve. Enjoy!





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During the Fit & Healthy 30 Day online challenge, we’ll focus on one key strategy each week:

  • Week 1 – Why choosing the quality (not just the quantity) of your calories matters for weight loss
  • Week 2 – Finding the right exercise for YOU – hint: you don’t have to spend hours at the gym
  • Week 3 – Eating to fuel your body – what 1 thing you may be doing unknowingly to sabotage your efforts
  • Week 4 – How to plan for success – simple, effective tips to save you TIME, CALORIES and MONEY!

Here’s how it works:

This is an online challenge so you can participate no matter where you live (please invite your friends – extra support is awesome!).

Once you sign up, you’ll receive:

  • One email each week with that week’s challenge strategy
  • Access to the Challenge Group for support during the 30 days
  • Support, motivation and inspiration for 30 days
  • 4 effective strategies to get you on the road to reaching your goals (no quick-fix diet tricks or gimmicks – we know those don’t work!)

Grab a friend or 2 and come join us! 30 Days from now, you’ll be glad you did!


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Contact Krista

Please feel free to contact me. Send me an email with the form below or at 704.575.4777


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© Copyright 2015 Krista Sigmon