ReShape Nutrition Coaching - Weight Loss Program

I have been loving breakfast sandwiches with a side of berries for the past little while. It’s easy to prep on the weekend and easy to pack on days I’m heading into the office.

Makes 6 breakfast sandwiches

Prepare a 9x13 pan with parchment paper “handles” and a bit of Pam cooking spray

Heat oven to 350 degrees F

4 eggs (I am going to use 6 large eggs next time I make this)
170g egg whites (I used carton “Simply egg whites”)
5 ounces of back bacon
2 tsp light tasting olive oil or coconut oil or Pam cooking spray
20g spring onion (2 onions), chopped
1 clove of minced garlic
1/2 package of chopped frozen spinach (thawed and most of the moisture squeezed out)
Salt and pepper and red pepper flakes (all to your taste)
1/2 red pepper (or other veggie you like such as zuchinni or broccoli)
6 English muffins
6 slices of light Swiss cheese

Chop the back bacon into small pieces and cook in frying pan 3 or 4 minutes. Set aside on a plate.

Add oil to the pan (or use Pam cooking spray or a non-stick pan) and add the onion and garlic and cook until fragrant, making sure you don’t burn the garlic. Add red pepper and/or other veggies and saute til a bit soft, about 3 minutes. Mix in the spinach. Add salt pepper and Red pepper, if you like it a bit spicy. Transfer to plate with the back bacon. Let cool 5 minutes.

In a large bowl, add the eggs and egg whites and beat until uniform. Add in the back bacon and veggies and pour into prepared baking dish.

Cook in preheated over until set, 25 to 30 minutes. Let cool. Cut into 6 even pieces. Store in air tight container in fridge for 3 days or freezer for up to 3 months.

To serve, toast English muffin, reheat egg portion in microwave @ 45 seconds. Add slice of cheese. Serve with your favorite fruit. I love a mix of blueberries and strawberries.

If egg portion is frozen, best method is to thaw in fridge overnight and then microwave, but you can experiment in microwave from frozen.

Macros for Egg portion only - 2.7g Carbs 5.4g Fat and 13.3g Protein

I am taking on new Nutrition Coaching clients as of October 6th. If you or someone you know is interested, book a free Coaching call to discuss your goals!

ReShape Nutrition Clients 30 Minute Meeting - Joanne LeGal Review the last week and set goals for the coming week. Discuss all successes and review any challenges.

When I used to say I was "on a diet" this meant there was an end date to my healthy eating. 4 days, 7 days or 30 days were the norm. I would have been trying to take off 5 or 10 pounds for the summer, and once I hit my goal weight and went back to eating anything and everything, the weight would slowly come back on. Unfortunately, the weight started to add up as I continued to do this year after year.

In 2016, after reaching my heaviest weight and feeling uncomfortable, I hired a Nutriton Coach. I quickly reached my initial goal of losing 20 pounds so I reset my goal. At one point I was down 40 pounds!

I loved this lifestyle so much that I got my Nutrition Certification through Precision Nutrition, and started coaching people.

A Sustainable Lifestyle is one that includes foods you wouldn't necessarily consider diet foods, but things you love to have. I learned how to enjoy holidays and special occassions without guilt. Other considerations was ensuring I had adequate sleep, having stress management strategies, and adding more movement into my life.

If you are interested in hearing more about the program, please feel free to book a free zoom or phone call with me. https://reshapenutrition.live/one-on-one-coaching-call

You don't have to be perfect to be successful on this program, you just need to be consistent.

I found this very interesting.

My clients check in with me on Sunday Morning.

One of the questions I ask are "On a scale of 1 to 5, how do you feel you stuck with the program this week. Be honest!"

3 said they stuck with the program 3 out of 5

3 others stuck with the program 4 out of 5

However ALL were successful. A couple of clients were on vacation having a great time.

They have all modified their habits around what's important to our overall health, including:

- ensuring they get adequate sleep
- coping mechanisms to deal with stress
- becoming more active
- monitoring macronutrient intake
- reducing alcohol consumption

My program is not all or nothing. It's about consistency and moderation. Finding each individual clients "Energy Balance" and making adjustments as they lose weight and their Energy Balance shifts.

Interested in learning more about the program? I have 2 spots available. Feel free to message me for more information.