Tag Archives: breakfast

Mama’s Breakfast Casserole Recipe


This is a busy mom’s best friend. Make 2 – 3 of these and freeze them, or make one on the weekend for the week and it makes breakfast a breeze in the morning!

Serves: 4 – 6


  • 6 Sausage Patties
  • 1 Sweet Potato
  • Olive Oil for drizzle
  • 2 pinches of mealfit Anything Goes Seasoning
  • 6 Eggs
  • ½ cup Heavy Cream or Milk
  • 1 ½ cup Cheddar Cheese (divided)
  • Cooking Spray


  • Set your oven to 400 degrees.
  • Spray your sheet pan with cooking spray and place the sausage patties on one side of the pan. Bake for 10 minutes.


  • While the sausage is is in the oven, take a mandoline and slice your sweet potatoes very thin.
  • Put the sweet potato slices in a bowl and drizzle with olive oil. Then season with one pinch of Mealfit Anything Goes Seasoning and toss to coat the slices.



  • Beat the eggs, cream, and seasoning well.
  • Add the 1 cup of cheddar cheese and whisk again.


  • When the timer goes off, add the sweet potato slices to the other half of the sheet pan and put it back in the over for 5 minutes.
  • While it’s cooking, spray a 9″ x 11″ baking dish or disposable half pan with cooking spray.
  • Take out the sausage, place in the dish or pan, and mash with a fork.
  • Place half of the sweet potatoes on top of the sausage, pour in your egg mixture, and shake the pan a little to settle it.


  • Place the other sweet potatoes on top, then layer the other ½ cup of cheddar cheese on top.
  • Cover in foil and bake for 15 minutes.
  • When the timer goes off, take it out, remove the foil and bake for 5 more minutes.
  • Let cool and enjoy!!


You can also get this breakfast casserole at Mealfit in Cookeville, TN – so come by and pick one up!

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How to CREATE a Great Day

I was listening to a podcast the other day and I heard this guy talk about how he has a daily ritual for the morning and when he sticks to it, he has a great day. As I listened, I noticed that it looks really similar to my daily routine. So here are 4 practical steps you can take in order to have your own chance at a great day.

1. Gratitude
Be grateful for the things that you have in your life. What kinds of things? Well, have you ever had the hot water go out at your house? You sure were grateful when it was working again, weren’t you?
What about a solid roof over your head that does not leak when it rains? How about the freedom to vote? Or the person lying next to you in bed? Or the child in the next room?
A sense of entitlement is rampant in this world, and the more often we stop and show some gratitude, the quicker we can change that mindset in ourselves. We have so much to be grateful for in the world; take a moment and give thanks for all the things you do have.

2. Exercise
You never feel bad 30 min after you get done exercising. You are ALWAYS glad you did it, even if it’s just 20 min of something. Get your blood pumping and move around. This will also control your carb/sugar cravings throughout the day.
I read a study one time that said when you consume sugar it has the same effect as exercising. SAY WHAT?! When you consume sugar, dopamine is released in your system, which gives you that very short-lived satisfied feeling. Endorphins are released in your brain due to exercise and mimic the same feeling.
So when you exercise it makes you want to eat better and not consume as much sugar. Don’t believe me? Try exercising in the morning for a few days and see. I promise you will eat better throughout the day.

3. Breakfast
Eating a great breakfast that has a balanced amount of protein and fat is one of the best ways to stay satisfied till lunch. Stay away from sugary pancakes and biscuits. They spike your sugar and make you feel like crap by about 10 am.
Drink 2 good glasses of water and have some eggs and bacon. Yes, that’s right, I said bacon.

4. YOU
Write down something you are going to do for YOU today:
• Schedule a massage.
• Make a dinner reservation.
• Sit down with a cup of coffee and watch some TV.
• Go for a walk with no cell phone.
• Eat lunch at your favorite spot.
• Wear something nice to work.
What ever it is that you like to do, treat yourself once a week and do it.

These are all things you can do to get you in the right frame of mind in order to tackle the day. In order to get this stuff done, you are going to have to wake up early.
Get up. It is totally worth it. The morning is the best part of the day.
The Fear of Failure is still asleep at 5:00 am. Attack the day folks.

You Asked for it.

I get the same handful of questions all the time. I love answering them. I love answering all of your questions.
So, I decided to do a video and answer all of the most common ones.

The New Breakfast: 3FU3L & Unscared Coffee


I get this question all the time: “What do you eat for breakfast?”

Over the years I have done everything from smoothies, to leftovers from the night before, to bacon and eggs. Here recently, I have made a switch in my eating and decided to up my fat intake to rely more on fat as an energy source instead of carbs.
So in the morning I have been drinking Unscared Coffee, named after Brian MacKenzie, Founder of CrossFIt Endurance and 3FU3L. It will take some getting use to but once you try it a few times I think you will enjoy it. Below are the ingredients.

16 oz of black coffee (the higher quality coffee, the better)
2 tbsp. coconut oil
2 tbsp. organic butter.
2 scoops of 3FU3L
Put it in a blender bottle and drink it up.

What it does for me is gives me a clean, sustained, energy with protein that keeps me from getting hungry late into the morning.

Some of you will say: “I don’t like coffee!”
My answer: “Me either.”
The fat from the oil and the butter kills some of the coffee taste that so many people dislike and the 3FU3L gives it a good clean flavor that is not too strong.

Give it a shot; I think you will like it.



More info on 3Fu3l and where to get it here:  http://3fu3l.com/