Sweet Potato Hash Recipe

When your diet consists of only these ten foods, you have to be really creative to prevent boredom from kicking in. Thankfully, we have the internet for that. You can get thousands of recipes from Pinterest alone.

My favorite meal has always been breakfast and I’m always on the lookout for healthy, creative breakfast ideas. So when I came across this Sweet Potato and Egg Hash at Greatist.com, I almost couldn’t contain my excitement.


The Verdict

Not only is this recipe really delicious, it also gets an A Grade for nutritional value from our friends at CalorieCount.com. They have a really cool feature where you can analyze the ingredients in a recipe and come back with the overall nutritional value.


The only tweak I made was to remove the red peppers because I don’t like how they taste cooked. The dish is really satisfying and flavorful and I can see myself eating this on a regular basis.



How I lost 6.5 lbs in 1 month eating these 10 foods everyday.

My doctor told me I needed to lose 15 pounds after my last well-woman checkup. It didn’t come as a surprise because my clothes weren’t fitting right and I was feeling sluggish. I thought about going back to the gym, but that wasn’t a solution at that point in my life. Work was requiring me to be at the office 12 hours some days, so a gym membership would most likely have gone to waste. I don’t enjoy drinking shakes or eating pre-packaged/processed food so my meal plan would have to include a variety of real foods that were rich in nutrients and good sources of energy.

Food sensitivities

It’s important to know how foods affect you physically and mentally. Over the years, I’ve come to know the foods that are really bad for me. Processed sugar, gluten (yes, I’m actually gluten intolerant) and soy are foods that I need to avoid because they cause adverse reactions such as cystic acne, severe bloating, migraine headaches and of course, weight gain. Even with these restrictions, I was able to put together a varied selection of foods that were satisfying and healthy.

Why it worked

I wasn’t looking to “lose 5 pounds overnight” or by using any gimmick. Most times, if you lose a lot of weight in a short amount of time, you gain it back, with a little extra. I wanted my weight loss to be permanent and healthy. With that in mind, here is why I think this plan worked.

  1. Effective preparation was key. I did all my meal prep on Sunday afternoon and Wednesday evening. This involved cutting up vegetables, marinating the meat and preparing enough for three days worth of meals.
  2. There was enough variety to prevent boredom. I had lots of options for recipes and the foods worked well together in a variety of different ways.
  3. I had a good selection of stand-alone foods that made for easy snacking. Yogurt, nuts, apples and even avocado slices were great to snack on when hunger set it.
  4. Foods were nutrient dense which meant they fed my body what it needed and helped me to feel full throughout the day.
  5. Most of the foods were high in protein and fiber. Protein helps to build and repair tissue, which was important because I wasn’t working out. Fiber slows the absorption of sugar into the bloodstream and helps with regularity.
  6. Most importantly, I enjoyed the food. It didn’t feel like a diet and I never felt like I was torturing or depriving myself. I didn’t cut out treats completely either. On one occasion, I ate a slice of cake at an office celebration.

The Fabulous Foods

1. Chicken4

2. Avocado3

3. Beans5

4. Apples2

5. Nuts1

6. Spinach8

7. Sweet Potato9

8. Yogurt10

9. Eggs6

10. Salmon7

The Results

Even though this was a happy accident, I was thrilled about the results. Breaking down the numbers, my weight loss looked like this.

  • I lost .22 lbs each day.
  • It would take me 2 and 1/3 months to lose my doctor-directed 15 lbs.
  • If the trend continued for an entire year, it would total 78 lbs of weight lost.

I lost the weight in November 2016, so when the Christmas season was upon us, I actually gained back almost 3 pounds of the weight I had lost. For me, it wasn’t realistic to only eat these foods while attending Christmas parties, client dinners and everything else that goes along with the holiday season.

UPDATE: I started the eating plan again the second week of February and I lost two pounds in the first week. Since I already know that this works for me, I’ve committed to continuing until I’ve lost 15 pounds. After that, I will probably add some more foods and experiment a little bit more.

Talk to me!

Do you have any weight-loss secrets that worked for you? Are there any sure-fire recipes that you fall back on when you have to drop the pounds. Be sure to comment below. We’d love to hear from you.

PS – Stay tuned for delicious recipes including these 10 ingredients!


10 Delicious Mug Cakes You can Enjoy Guilt-Free

Looking for a dessert that will satisfy your sweet-tooth but won’t derail your healthy eating? Mug-cakes, also known as cakes-in-a-mug, are the perfect small bites for these cravings.

10 Mug Cakes.png

If I had to choose between sweet or savory foods, 9 out of 10 times, I would pick savory. I don’t really have a sweet tooth which is great because I have a slow metabolism. Yet, even with a palate that leans toward savory, I still find myself with the occasional sweet cravings. Cake mugs are perfect for these times.

I like them because they’re bite-sized and they disappear after one serving. You don’t have to face the temptation of eating half a cake over the course of the week. So the next time your sweet tooth kicks in, take your pick of these (almost) guilt-free desserts. Many require only a few minutes of prep time and just a few ingredients.

1. One Minute Low Carb Vanilla Mug Cake

Low Carb Vanilla Mug Cake

2. Chocolate Mug Cake (gluten-free, dairy-free and paleo)

(gluten-free, paleo) A delicious, healthy and moist chocolate mug cake that can be made in less than two minutes - super easy!

Chocolate Mug Cake

3. 5-Minute Toffee Mug Cake

5 Minute Toffee Mug Cake

4. Cinnamon Roll Mug Cake

img_0633Cinnamon Roll Mug Cake

5. Carrot Cake in a Mug

mini carrot cake

Carrot Cake in a Mug

6. Apple Pie Mug Cake

Apple Pie Mug Cake

Apple Pie Mug Cake

7. Gluten-Free Funfetti Mug Cake

Super easy 1-minute gluten free funfetti mug cake - made with cake mix so no mixing or measuring a bunch of ingredients! Dessert recipe from @whattheforkblog | whattheforkfoodblog | gluten free desserts | how to make mug cake | cake mix mug cake | funfetti cake | easy funfetti cake | how to make cake in a microwave | no-bake cake | microwave cake | easy dessert recipes | sprinkles | confetti cake

Gluten-Free Funfetti Mug Cake

8. Chocolate Peanut Butter Mug Cake


One Minute Chocolate Peanut Butter Mug Cake

9. Double Lemon Mug Cake

DoubleLemonCakeMealsMug 600.jpg

Double Lemon Mug Cake

10. Red Velvet with Cream Cheese Icing Mug Cake


Red Velvet Mug Cake with Cream Cheese Icing

BONUS – Cake Batter Mug Cake (my hubby’s favorite)

cake-batter-dip-for-one-2Cake Batter Mug Cake

Grab your mugs

They all look incredible but I think I’m going to try the 5-Minute Toffee cake first. My kids would be all over the Cinnamon Roll and my husband’s favorite will be Cake Batter.

Have you ever made a Cake in a Cup? Why not share your recipe in the comments below.