Health Fusion: A tasty morning tip to help you make each day a success

When you have one of those mornings that starts in a frenzy and throws you off your game, you might feel a little off kilter the rest of the day. Those episodes can quickly derail a fitness and healthy eating plan. In this "Health Fusion" column, the Goal Getters Project shares a great tip that may help keep you on track in the morning so you can have a successful day.

Egg frittata
Plan ahead for success with protein-rich grab-and-go breakfasts
Leah Sicher Hearle
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ROCHESTER, Minn. — Does this sound familiar? The alarm goes off and you hit the snooze button. But you really hit the "off" button. So after about 30 minutes, you wake in a panic because you realize that you've overslept. You fly out of bed and face the fact that there's no way you can get everything done before you have to leave for work. So you start the day by being mad at yourself and maybe by making some not-so-great choices.

One of my biggest pitfalls in this situation is to grab a not-so-healthy breakfast item (think leftover birthday cake or brownies) as I run out the door. But whenever I start off the day in this way — especially when I'm in the midst of a healthy eating and fitness plan, such as now — I can pretty much guarantee that I'll continue the pattern of making bad eating decisions for the rest of the day. I know I shouldn't do it, but I let it happen anyway. And that type of self-defeating behavior can make for quite a grumpy evening (just ask my husband).

So I brought up this issue to two friends participating in the Goal Getters Project. During the month of May, we're following their journey as they incorporate healthy eating and exercise habits into their lives so they can feel confident, strong and happy.

"I always think that if you start the day well, even if you don't eat breakfast until later in the day, you set yourself up for success," says Leah Sicher Hearle, a sports medicine specialist. "And my favorite way to do that is to make grab-and-go meals on hand that feature eggs because they're full of protein."

She says protein helps you feel fuller longer so you avoid snacking or grabbing for less healthy options. Adding fresh veggies to the eggs is a great way to work more fruits and vegetables into your diet.


"When you start right, people seem to be able to stay on track better," says Sicher Hearle. "And that type of success results in more success."

Renata Newcomb is one of Sicher Hearle's besties. They walk together three times a week to help each other stay on track. During those walks, they often share healthy recipes. Newcomb agrees that having a protein-rich breakfast option that's easy to make ahead is the number one way to set up your day for success.

Both Newcomb and Sicher Hearle want to encourage people to plan ahead for morning meals. They're sharing their favorite go-to recipes, Renata's Single-Serving Eggs and Leah's Fresh Veggie Frittata.

"These recipes are really easy," says Newcomb. "Just prep, cook and done. You're ready for a week full of good mornings and successful days."

Renata's Single Serving Egg Bites (24)


  • 18 eggs
  • 1 small bunch asparagus, chopped
  • 1 green, red, yellow or orange pepper, chopped
  • 1 cup shredded cheese (cheddar or cheese of choice)
  • Cooking spray
  • Bacon or ham bits (optional)

Directions: Heat oven to 325. Use cooking spray to coat muffin tins (there will be enough batter for 24 regular muffin-sized bites). Crack eggs and beat together. Add veggies, cheese and other protein (if using). Mix together. Pour into muffin tins until each individual cup is 3/4 full. Put in pre-heated oven for 30 minutes. Store in fridge or freezer.

Leah's Fabulous Veggie Frittata


  • 10 eggs
  • 1/4 cup water
  • 1 tsp extra virgin olive oil or avocado oil
  • Black pepper to taste
  • Trader Joe's Cuban style citrus seasoning
  • 2 small heads of broccoli chopped medium fine
  • Sea salt
  • 2 tbsp feta cheese
  • 1 tsp parmesan cheese
  • 1 tbsp ricotta cheese
  • 6 mushrooms, sliced
  • 1 zucchini, sliced
  • 2 cups fresh spinach
  • Juice of 1/2 lemon
  • 1 cup fresh snap peas

Directions: Chop all veggies (except spinach). Heat cast iron skillet on med high on stove top. Add chopped veggies to skillet with extra virgin olive oil. In a large bowl, whisk eggs and add seasonings then add cold water. Cook the veg on medium high heat until they start to color (about 5 minutes).


Add spinach and immediately pour in eggs and turn down the heat to medium low for a few more minutes. Add cheese on top. Finish under boiler until brown on top. Remove from oven and let it sit for a few minutes. Top with fresh herbs and lemon juice and enjoy!

* Mix it up! Use any veggies you have in the fridge.


Follow the  Health Fusion podcast on  Apple,   Spotify and  Google podcasts. For comments or other podcast episode ideas, email Viv Williams at Or on Twitter/Instagram/FB @vivwilliamstv.

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