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What does habit mean to you? We all have them, good habits and bad habits, what does this mean... Habits are the small decisions you make and actions you perform every day, habits account for about 40% of our behaviors on any given day. What you repeatedly do ultimately forms the person you are, the things you believe, and the personality you portray. What we do every day matters more than what we do once in while.

I recently read about the 3 R's of habit CHANGE; the first R-Reminder- the trigger that initiates the behavior, the second R-Routine-The behavior itself; the action you take, the third R-Reward- The benefit you gain from doing the behavior. Makes sense right??? We must know our own nature, and what habits serve us best.

Through habit change, we can make it easy to eat right and hard to eat wrong. Make the change about what you CAN eat and not about what you CAN'T. Monitor what you eat, keep track of what you eat and how you eat. Set healthy eating habits for yourself, all the healthy foods you love most, your favorite fresh veggies and fruits, dishes you love incorporating these foods. Look up recipes, take them out of magazines, ask friends when they make a dish you loved.

This is the easy part, we all know about the excuses, how life can get in the way of our well intentioned changes we want to make. Research suggest that the less we indulge in something, the less we want it, cravings are more provoked by possibility than by denial. The excuse "I will start tomorrow" there will always be a tomorrow, so this can go on forever!!! Or, "you only live once" true, but don't you want to live it the best you can?? The lack of control "Someone brought cupcakes to the meeting," doesn't mean you have to have one. "what difference does one brownie make" it can make a big difference in your health. For some not all, moderation is too tough, it is easier to give something up altogether. It is easier to eat no cookies than one cookie, and that is a habit change that will work for many. Anticipate temptation and decide in advance how you want to handle it. Lastly, train for the chaos in your life, don't say that the circumstances in a situation aren't ideal, instead, say that you are gong to make it your responsibility to be better prepared in this situation.

Habit change can be done, and then make these changes a habit by performing them everyday. Remember, what you repeatedly do forms the person you are, a healthy, happy person who believes that eating right will help them maintain the lifestyle they want and portray.

Easy Healthy Frittata


8 eggs

1 ½ tsp himalayan salt

¼ tsp ground black pepper

½ tsp garlic powder (optional)

Pinch of cayenne

½ yellow onion, chopped 

2 tbsp olive oil or grapeseed oil

½ red bell pepper, chopped*

½ yellow or orange bell pepper, chopped*

*this is for color, you can use 1 whole bell pepper red, yellow or orange

1 handful spinach

Other ingredients that you can use: any veggies you want to add or replace with, turkey sausage, cheese.


Heat oven to 325 degrees

In a medium bowl crack open eggs, season with salt, pepper, garlic powder and cayenne. Or, you can add whatever seasoning you usually like in your eggs, whisk the eggs and seasoning together.

Add oil to oven safe skillet (preferably cast iron) and heat to medium high.. 

Saute onions in the oil until translucent, next add the bell pepper (or any other veggies you choose) and saute until tender.

Toss in spinach and cook until wilted.

Pour the whisked eggs over the sauted veggies/meat and greens, turn off heat, stir around a bit to distribute evenly in the skillet.

Place in the oven and cook for about 10 to 15 minutes if you are adding cheese to the top do it at this point.  Then continue cooking until eggs are set, maybe another 10 -15 minutes.

Remove from pan and let frittata cool for about 5 minutes then cut and serve.

Easy Healthy Frittata

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