Southwestern Egg Muffins

1 lb. lean ground beef (95% lean), cooked and drained
1 teaspoon cumin
1/4 teaspoon cayenne red pepper (optional)
1/2 teaspoon chili powder
1/2 orange or red bell pepper, diced (optional)
12 large eggs
1 cup fresh spinach, finely chopped
2 green onions, diced
1 cup sharp cheddar cheese, shredded
Pinch of salt and freshly ground pepper

Preheat the oven to 375 degrees. Spray 18 muffin tins with non-stick spray and set aside. Mix together the cooked ground beef, cumin, cayenne red pepper, chili powder, spinach, green onion and ½ cup of shredded cheese in a large mixing bowl.

In another large bowl whisk the eggs, season with a dash or salt and pepper and add to the beef mixture. Stirring until fully combined.  Pour mixture into muffin tins, about ¾ full) and sprinkle with remaining shredded cheese.

Bake for 20-25 minutes until the egg muffins are set in the middle and begin to turn golden brown. Remove from the oven and let cool before removing from the muffin tin.

Refrigerate the egg muffins for up to a week in an airtight container or wrap individually in plastic wrap and freeze—remove plastic wrap and microwave for 2 minutes when you’re ready to eat. Makes 18 muffins.

Nutrition Facts per Serving: 114 Calories, 7g Fat, 1g Carbohydrates, 11g Protein

Southwestern Egg Muffin Recipe

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Spaghetti Squash & Meat Sauce

1 spaghetti squash
1 lb. lean ground beef (95% lean)
1 onion, chopped 4 cloves garlic, minced
1 small green bell pepper, diced
1 (28 ounce) can diced tomatoes
1 (16 ounce) can tomato sauce
1 (6 ounce) can tomato paste
2 teaspoons dried oregano
2 teaspoons dried basil
1 teaspoon salt
1/2 teaspoon black pepper
1/4 cup grated Parmesan cheese

Preheat oven to 375 degrees F. Poke holes in the squash with a fork and place on a baking sheet. Bake for 30 minutes, turn and continue baking another 30 minutes. Remove from the oven and let cool for 10 minutes. Slice it horizontally, and scoop out the seeds and pulp. Separate strands with a fork. If the squash is not completely done, strands don’t separate easily, it can be placed back in the oven, open faced, and baked for an additional 10-20 minutes.

While the squash is baking, combine ground beef, onion, garlic, and green pepper in a large saucepan. Cook and stir until meat is brown and vegetables are tender. Drain grease.

Stir diced tomatoes, tomato sauce, and tomato paste and seasonings into the pan. Simmer for 1 hour, stirring occasionally. Spoon over spaghetti squash and sprinkle with grated Parmesan cheese. Makes 8 servings.

Nutrition Facts per Serving: 206 Calories, 6g Fat, 23g Carbohydrates, 17g Protein

Spaghetti Squash & Meat Sauce Recipe

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The Dynamic Duo


The Dynamic Duo
Prebiotics and Probiotics

The gut microbiome—the population of bacteria (good and bad) in the intestines–is unique to each person. Your microbiome is influenced by the foods that you eat and can have an impact on your health and well-being. Increasing your intake of probiotics and prebiotics in the diet and through supplementation may favorably affect your health by altering the microbiome. Probiotics and prebiotics work together, the dynamic duo, to improve your gut health. Probiotics are the “good” bacteria that live in your intestine. Prebiotics are specialized plant fibers that feed probiotics and help them flourish. Quite a team!

Learn More About the Dynamic Duo
Probiotics Prebiotics
Live beneficial bacteria that live in our intestines. Specialized plant fiber that is food for the good bacteria that already live in our intestines.
There are many different strains of probiotics that naturally make up your gut microbiome—it is likely that not all of them have been identified. More familiar strains are Lactobacilli, Bifidobacteria, and Bacillus.


Probiotics are found in cultured products such as yogurt, kefir. kimchi, sauerkraut, miso, tempeh and soy beverages.

There are 3 main types of prebiotics:


The non-starch polysaccharides inulin and fructo-oligosaccharides (also known as FOS) found in asparagus, leek, jicama, onions, banana, chicory root, dandelion root and garlic.

Soluble Fiber

Found in psyllium, flaxseeds, cucumber, celery, carrots, oats, apples, oranges, pears, legumes, beans and nuts.

Resistant starch

Found in grains, seeds, legumes, potatoes, green (unripe) bananas, and plantains.


Sensitive to temperature, acidity and time. Probiotics in food and supplements may not survive the harsh stomach environment on route to the intestine. Not affected by temperature acidity, time and the harsh stomach environment.
Studies are still underway, but potential benefits include improved gastrointestinal health, improved immunity, and perhaps even aid in weight loss Studies are still underway, but prebiotics may improve gastrointestinal health, calcium absorption, and decrease stress and anxiety.
Consuming foods and or supplements may help to increase the number of specific strains of probiotics in the microbiome. As this area of study is relatively new, knowing which particular probiotic strain will most benefit a person is just a guess. Helps to increase many different strains of probiotics—increasing the number of good bacteria and decreasing the number of bad bacteria in your microbiome.
You may not be able to eat enough probiotic-containing foods and may decide to take a probiotic supplement. If you do, be sure to choose a supplement that contain at least the three following bacteria superstars:

§         Lactobacillus acidophilus or L. Acidophilus

§         Bifidobacterium longum or B.longum 

§         Bifidobacterium bifidum or B.bifidum

Other important strains to look for:

§         Lactobacillus rhamnosus

§         Lactobacillus bulgaricus

§         Lactobacillus plantarum

§         Lactobacillus casei

§         Bifidobacterium breve


Nature’s Bounty Advanced or Ultra Strength Probiotic 10 is a robust probiotic supplement and contains the prebiotic inulin.

Increasing your intake of foods rich in prebiotics is your best bet since these foods are fiber-rich and have other health properties as well. Supplementation is not typically necessary.

 Download Healthful Tips: The Dynamic Duo, Prebiotics and Probiotics 



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Mini Meals – Prepare for the Unexpected


Prepare for the unexpected. Keep protein bars, portion-controlled nuts, ready-to-drink protein shakes or other convenient foods on hand for the times when healthy options are not available. Life happens–be prepared.

Plan Ahead. All of this does require that you set aside a little time each week to plan out meals and snacks, stock up on health foods and pack your lunch/snacks the night before. It’s well worth your investment of time and energy to insure that you’re prepared to eat healthy.

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Mini Meals – Get Efficient


Get efficient. Rather than getting into the rut of eating out at dinnertime, become an efficiency rock star.

  • Cook once and eat three times by repurposing food. Cook lean ground beef (or turkey) and mix it with marinara sauce to top spaghetti squash one night, season it for Mexican another night and make low-sugar sloppy Joes or shepherd’s pie on night 3.
  • Use a slow cooker and you’ll have an easy meal ready when you walk in the door.
  • Keep the ingredients on hand for two or more family favorites. It’ll be easier to resist the draw of eating out.

Download On Track with Barix: Mini Meals


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