Commit to a Health Breakfast

If you’ve resolved to eat healthier, starting with breakfast, try this recipe for breakfast muffins.

It’s that time of year when we think about changes we want to make in our lives. For many people, those resolutions include a vow to eat healthy, exercise and/or lose weight.

People who set a specific goal (I will walk 30 minutes most days) have a much better chance at being successful than people who set a more general goal (I’m going to get in shape). People who make one or two changes at a time also are more likely to be successful than those who try to change everything all at once.

Here are some habits that can make a positive impact:

• Eat breakfast.

• Drink three cups of low-fat or fat-free milk every day.

• Decrease sodium to no more than 2,400 milligrams per day.

• Decrease fat to no more than 30% of your total calories (around 67 milligrams).

• Drink 6-8 cups of water per day.

• Eliminate or decrease soda.

New Year’s resolutions can be beneficial because the name itself sets a date for you to make a change. That date-driven commitment helps you follow through.

Quick and Easy Egg Muffins

1 tablespoon olive oil

1/4 cup onion, finely diced

2 cups fresh spinach

2 tablespoons poultry seasoning

1 teaspoon salt

1 teaspoon black pepper

1 garlic clove, minced

6 eggs

1 tablespoon mild or medium salsa

3/4 cup reduced fat cheddar or pepper jack cheese (or a combination of both), shredded

3 slices turkey bacon, cooked and chopped

1. Heat oven to 350 F. In a saute pan, heat olive oil. Add onion and cook for about 2 minutes. Add spinach, 1 tablespoon of the poultry seasoning, and the salt and pepper, and cook until wilted, about 2-3 more minutes. Add the minced garlic and cook for 30 seconds. Remove from the heat.

2. In a bowl, whisk together the eggs, remaining poultry seasoning, salsa and cheese. Add the spinach mixture and the bacon, and stir until well-combined.

3. Either use a silicone muffin pan or spray a muffin tin with non-stick spray. Evenly distribute the egg mixture about 3/4 of the way in each muffin cup. If using a 12-cup muffin tin, fill the empty areas about 1/4 of the way with water. Bake for about 20 minutes or until the muffins have turned a light golden brown around the edges.

4. Store leftover muffins in the refrigerator in an airtight container. To reheat, place in the microwave for about 20 seconds. Makes 6 muffins.

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