Staying Active and Healthy Avocado Toast… for 2!

Surprise! Nick and I are expecting our first child in February! We found out the first weekend of June and have been ecstatic ever since!

I had fully planned on starting up the blog again once Farm season had begun and I had plenty of resources for my recipes… baby had other plans! I have never experience fatigue like I did the first 2.5 months of pregnancy! I napped in my car at work on my lunch break, when I got home, and was in bed by 8:30, 9 pm latest! Apparently this whole growing a human thing really takes it out of you!

Luckily, that was the only bad symptom I experienced during my first trimester. I am beyond grateful that I missed the whole morning sickness fiasco most women deal with! Fatigue was tough, but it wasn’t unbearable.

I was determined from the beginning of my pregnancy to remain fit and healthy for myself and most importantly for baby K. My morning workouts not only keep me in shape but keep me sane. It’s my only time for myself all day, before my husband gets up, before my workday begins, before that list of chores becomes a reality….. I need that time! Thankfully, the little energy I had during the first trimester was at the very start of my morning, so my workouts never stopped!I’ve continued to workout 6 days a week, but have been following prenatal weight lifting workouts and running on my off days (as cleared by my doctors).

There is so much research saying how important it is for women to continue working out during pregnancy. It helps us prepare to be fit for delivery, it helps maintain a healthy weight gain, and also has been shown to help with brain development for baby!

Fitness hasn’t been difficult to keep up with….. my healthy eating habits however have taken a LOT more discipline.

Apparently all this baby wants is mint chocolate chip ice cream and carbs (not that I blame them). Before pregnancy, my will power around sweets was unbreakable…. somehow this baby has made me crazy for ice cream! This was the first thing that tipped my sister in laws off that I might be expecting.

Although I just want to spend my days shoveling in nachos and ice cream, I really want to give my baby the best nutrition I can. I have been focusing my meals around what nutrients are especially important to baby K’s growth and development… not to say that I don’t occasionally allow myself to indulge in a treat or two or three every week. Everyday I try my best to make sure I am taking in enough Folate, vitamin D, calcium, vitamin c, protein, Omega 3s, etc.

I have personally found it easiest to stick to healthy eating when I begin my day with a healthy breakfast!

Almost everyday since the beginning of July I have had the exact same DELICIOUS and most of all NUTRITIOUS breakfast! I call it 1st Trimester Avocado toast. It is so simple, quick and easy to make plus packs a ton of nutritional value!

All you need for this recipe are the following:

1 tsp coconut oil

2 pasture raised eggs

1 cup spinach

1 clove garlic minced

1/2 avocado

1 toasted Ezekiel bread English muffin (or your bread of choice)

Seasoning of choice (I use Trader Joe’s Everything but the Bagel seasoning)

  • First melt the coconut oil in a large pan. Once you have done this, crack the two eggs into one side of the skillet to fry.
  • Once the eggs are about halfway cooked, add garlic to the opposite side of the pan and allow to sweat for 1 minute. Then add in the spinach and cover pan until it begins to wilt.
  • While the spinach is wilting and your eggs are cooking, mash and spread your half an avocado onto each half of your toast.
  • Remove the pan from heat, layer the spinach onto the avocado toast and top it with your fried eggs… that’s all folks!
  • See how simple that is?! You definitely don’t have to be pregnant to enjoy this, but if you are it has so many benefits. This meal is rich in healthy omega-3 fatty acids, vitamin B-6, E, K, Folic acid, potassium, magnesium, protein and fiber! It is also absolutely scrumptious! I wake up wanting this meal every morning, and it fills me up and keeps me going until lunch time!
  • I hope you enjoy this recipe! If you try it out let me know what you think.
  • Now that I am feeling myself again, I plan to create and post many more recipes this summer to share with you all, as well as more about my pregnancy journey!
  • Until the next one,
  • Rachael Krupski
  • Keep it Simple Silly! The Hubby’s Favorite Avocado Toast

    I didn’t just wake up one day and know all the health food answers (I am still learning day by day). It’s been 4 years of trial and error, food combining, testing seasonings and watching my husbands facial expressions as he’s eating to really get my methods where they are today.

    I’m not gonna lie…. in the beginning, it wasn’t pretty! This girl fell into the trap most people fall into when learning to eat healthier. That’s right, I fell into the steamed veggies and under seasoned chicken breast rut.

    I can remember poor Nick trying to be supportive of me getting a grip on my health, and trying to hide his distaste for my new methods of cooking.

    Let me paint a picture… we had just moved in together. Nick had fallen in love with not only me, but my delicious cooking and baking. I had gotten him so used to coming over my apartment for Cheesy Chicken Corn Chowder, fried chicken cutlets, homemade Mac n’ cheese (with no less than four cheeses!), and countless other Paula Deen classics…. and then just as we committed to living our lives together I ripped it all away.

    Instead he was welcomed home to me fumbling in the kitchen trying to relearn how to cook! I no longer had the crutch of heavy cream, butter, salt and mayo to lean on! My foods were lack luster and flavorless. He was such a good sport that it took him months before actually admitting to me he needed some more flavor in his dinners.

    So after a while I scoured Pinterest, and my healthy cookbooks and taught myself all about food combining and seasoning. I ventured out of my comfort zone of salt and pepper, and learned all about my new friends turmeric, paprika, thyme, rosemary and countless other yummy and healthy spices!

    After endless recipe testing, I learned toskip the scary 100 ingredient nightmare recipes. They were stressful and usually not as tasty as the picture looked! Those simple 5 ingredient healthy dishes can be the tastiest!

    I’m not trying to brag, but my sweet husband has not complained about a single meal in about 3 years! In fact, he’s usually telling me “this is one of the best things you’ve ever made!”

    I sincerely give all the credit to getting out of my comfort zone and experimenting! Once you get busy in the kitchen making all kinds of different foods from all over the world, you will gain knowledge of what spices mesh well together! You may even gain the confidence to experiment and create something all your own!

    Experimenting is exactly how this delectable recipe came about! In the summer and fall my husband and I are both extremely busy! He’s out in the fields day in and day out planting, cultivating, harvesting etc. while I’m working 9-5 Mon.- Fri., and weekends at the farm stand. Finding time for a well planned lunch or dinner is not easy, and usually culminates in me just taking what I have and tossing it all together.

    This is how Nick’s favorite brunch item came into existence:

    One afternoon, after a hot morning on the farm he asked me to make him something to eat. Newly married, I felt ashamed to tell him I had yet to food shop and had barely anything in the house (just kidding… what do I look like? A stepford wife?). With about 10 minutes to spare I grabbed the 5 things I actually had available:

    • Fresh cherry tomatoes halved (I like mixing heirloom and red)
    • Ezekiel bread (any bread will do)
    • Half an avocado
    • Rosemary
    • Balsamic Vinegar

    Here is how divinely simple this recipe is! It’s so simple that when my husband said it was his absolute favorite thing I make, I was a little blindsided! Lol I mean it’s that easy!

    1. Heat a tsp of coconut oil in a pan over medium heat.

    2. Add the cherry tomatoes, and sprinkle with salt and pepper and rosemary to taste. I usually add about a tsp of rosemary but that’s only because I am obsessed! Sauté them for about 2-3 min, just until they start popping.

    3. While sautéing the tomatoes, toast a slice of bread.

    4. Mash your avocado with the back of a fork, then spread it on your piece of toast.

    5. Top the avocado toast with the tomato sautéed and drizzle with a tsp of balsamic vinegar!

    6. Eat that yummy piece of brunch heaven!

    You see, you can have a seriously savory and delicious meal with less than 10 ingredients, that not only fills you (thank you healthy fats), but is good for you too! It takes all of 5 minutes and I guarantee that you will love it!

    If you want to up the flavor profile even more add an egg! Do you! Make it your own! Just get creative in that kitchen, and remember healthy foods that nourish you can be simple and still taste amazing!

    Now get cooking good looking!

    Love and Light,

    Xoxo Rachael Krupski

    Dessert for Breakfast? (Berry Chocolate Oatmeal, yum!)

    We have all heard the age old words “breakfast is the most important meal of the day!” My Mom used to recite that phrase every morning as she chased me out the door to the school bus with a glass of Carnation Instant Breakfast (the only thing she could get me to choke down in the morning).

    It took me years to start a practice of eating in the morning. Putting food in my mouth first thing in the morning made my stomach hurt…. not to mention that I was never a huge fan of breakfast foods. Instant oatmeal was bland, cereals were not exactly what I was craving at 6 am, and there was no chance I was getting eggs bacon and toast unless I was heading to a diner first thing in the morning (ain’t nobody got time for that!)

    I finally started eating breakfast when I began my health journey and learned the importance of kickstarting my metabolism first thing in the morning. I started practicing chugging a full glass of water as soon as I woke up, and following it with whatever easy breakfast I could find.

    I was very skeptical at first of the importance of a breakfast, but lo and behold, once I started eating breakfast my life did change! I had more energy, I actually started losing a few pounds, and I wasn’t as cranky or groggy when I got to work.

    Once I got on the breakfast train I couldn’t help but expand my morning menu. I’ve always been pretty excited about cooking, but the breakfast world was pretty limited to me. Sure I could make myself some scrambled eggs but other than that, it was cereal and almond milk.

    I started with smoothies, omelettes, and avocado toast, but I have also expanded into the world of homemade oats.

    For my entire life I was under the impression that homemade oatmeal must be super difficult… I mean why else would everyone choose super processed, cardboard flavored, instant oats? Well folks… I was SO wrong!

    Who new making your own oatmeal takes only 10 minutes and can taste like heaven in a bowl?! You can make so many different flavors, add any toppings you want, and sweeten them with maple syrup, honey or agave without sacrificing health!

    Some of my favorite homemade oatmeal’s include apple cinnamon, pumpkin spice, banana peanut butter, and my latest obsession Chocolate Berry!

    Chocolate berry has become a favorite not only for its delicious taste, but for its health benefits! It is choc full of antioxidants, vitamins and minerals and is sure to leave you satisfied! Not only is it delicious, nutritious and chocolates, it’s one of the easiest breakfasts to whip up! So follow along with the recipe and enjoy!

    Here’s what you’ll need for 1 serving:

    1/2 cup oats

    1/2 tsp cacao powder

    1 banana mashed (optional but so good!)

    1tsp maple syrup

    1/2 cup berries

    1 Tbs pecans

    Coconut flakes for garnish

    1/2 tsp cinnamon

    1. First you’ll need to bring one cup of water to a boil, and then add in your oats and reduce to a simmer.
    2. Allow the oats to simmer for about 3 minutes, or until the oats appear to be thickening. Once this happens add in that mashed banana. Cook for another 5 minutes.
    3. Add the remaining ingredients, stirring well. Cool for another 2 minutes or until the oatmeal has reached your desired thickness. You may choose to wait to add the berries until the end, which will keep them from breaking up in the mixture (which I prefer), or to save a few to add as topping!
    4. Once your oats appear fully cooked, remove them from the stove, top with your coconut flakes and any remaining berries for garnish and enjoy!

    I literally can’t stop making this recipe. It’s simple, delicious, and highly nutritious! It only takes about 10 minutes to whip up, and leaves me full and happy (not to mention I get to eat chocolate before I even start my day!)

    I hope you enjoy this yummy breakfast treat! Get creative and swap out pecans for you’re favorite nuts, choose whatever berries you like, and garnish with whatever toppings you see fit! It’s your breakfast, so make it the way you like it!

    If you try this out, let me know in the comments below! I would love to hear from you!

    Happy cooking!

    – Love & light,

    Rachael

    How It All Began

    To cultivate: “to foster growth…to improve by labor… to seek society of friends.”

    This word defines me. At this very point in time I am on a journey; an exploration, if you will, into wellness. This journey started about 4 years ago, and with every day I get further and further.

    I guess we should start at the beginning.

    “You have stage 3 precancer.” Those words forever changed my life. At 24 years old, after a routine visit to my OBGYN, I was told I had precancerous cells on my cervix.

    The pamphlet I was given told me there was nothing I could do but monitor it, and hope I wouldn’t need surgery to remove it. I was also told that if I had to have surgery that getting pregnant or holding a child full term would be difficult.

    At 24, this was not something I had even begun to think about, but suddenly it was the only thing on my mind.

    I went in for further examination and asked if there was anything at all I could do to heal myself before surgery. Luckily, the NP I work with said she had done some research on her own and found a correlation between cervical cancer and the immune system. She suggested I take vitamin C, folic acid and try exercising and eating healthier

    So began my journey into wellness.

    It started with the choice to finally join the online fitness program I had been half ass following for years. With the support of my boyfriend (now hubby), I took the plunge purchased my Tone it Up nutrition plan and jumped head first into one of their fitness challenges. For the first time ever I had a reason to stick with a workout program, and to learn how to properly fuel my body. I read that plan backwards and forwards, started waking up at 5 instead of 7am, and stuck to the plan. I dropped 20 LBs within a year.

    After a few months on the program my doctor reassessed my condition and recommended surgery. When they did the actually procedure they were shocked by how small the infected area of my cervix had shrunk. The doctor said because of how small the area was during the procedure I would most likely have little to no complications for pregnancy in my future. He said he couldn’t believe that in a few short months the abnormal cells had shrank a so quickly.

    Instead of saying to myself “you’re healed! We can quit this now,” it only fueled my fire. If I could rapidly heal my body in a few short months with diet and exercise, there must be something to this wellness thing.

    So here I am today. I am constantly on the hunt for new nutrition information, new workout ideas to keep me motivated, and information on women’s health. My diet has changed immensely even since joining Tone it Up, and I am still so hungry for any new science I can get my hands on to heal the body through food.

    I created this blog so that I can share my passion for food and it’s healing properties with other women. I am blown away that in 2018 it is not common knowledge that what we put into our bodies can help heal us even more so than some medicines. I want to share my love for delicious, hearty, filling and nourishing food that also happens to be super healthy.

    This is just the abridged version of how I fell in love with food and wellness, but I continue to fall in love with the process over and over again. The story is never ending.

    It is my hope that through sharing my journey, I can help even just one person heal themself from the inside out.

    Thank you for reading, and I hope you enjoy what is yet to come!

    Love and Light,
    XOXO Rae