breaking bad habits

We depart on a red eye back to Buffalo, NY this weekend. I say back because I feel like I’ve traveled there at least once a year since graduating from St. Bonaventure six years ago. One of my best friends from college is getting married and I am so happy to be able to stand by her side as she says, ‘I do.’

It’s interesting when I look back on a time when I didn’t think twice about the food I put into my body. Bonaventure was a great example of how uneducated I was and how addicted I became to unhealthy habits.
Example #1) After a night of drinking, 95% of the time you would find me cooking a personal pizza… and the next day only finding a fork and steak knife sitting on an empty plate somewhere in the house. It soon became a joke between the roommates and I.
Example #2) I took a job freshman year at our local late night bar/restaurant on campus. If you can imagine the menu of “bar food” from a typical pub, we had that… but as someone who witnessed how everything was made, I consider it to be 10x more unhealthy than normal bar food. While working there I grew an obsession to (gasp) mozzarella sticks. It got so bad that right when I would walk in the door for work, I would instantly through a few in the deep fryer. I craved that first bite where the juices from the cheese and fryer came together and oozed out of the crust. Its safe to say that I burnt my mouth multiple times and more than likely gained a few pounds in the process.

Pretty gross, right? I think a lot of people can suffer from engaging in a bad habit and even becoming addicted to a certain greasy dish. Like other addictions, notice you have a problem and break the habit immediately. 😉 Might sound strange to some but I do believe in food addictions. Once you start filling your body with healthy, whole foods; it will not only thank you by giving you more energy, but you will feel amazing and start to naturally crave healthier options. I’m not saying never eat an unhealthy food, but moderate your intake.

I am a complete breakfast girl. I couldn’t go about my day without it and I certainly couldn’t choose a lunch item over eggs or French toast at brunch. Often times I’ll prepare breakfast for dinner- and it goes a little something like this….


Italian Sausage
Olive oil
Spinach, fresh: 2 cups
Garlic cloves, 3
Sesame seeds
Onion, 1/4 cup
Eggs, 2 full
Salt and pepper to taste


Turn the oven on 450 degrees. Place the sausage in a pan with salt and pepper and add a few drops of olive oil (coconut oil or cooking spray works too) and place in oven. I also added a few pieces of onion but per your preference. Let cook for about 15 minutes or until golden brown, and then turn the sausages over. Cook for another 15-20 minutes. Take a muffin tray and spray cups with cooking spray, place each whole egg into tray. Add to oven, watch closely as egg cooks fast.

On a skillet, add onion, teaspoon of olive oil, garlic and salt and pepper. Turn the oven to medium and let cook until translucent but do not burn the garlic. Add garlic and stir until leaves are completely wilted. Add a few sesame seeds and pepper and stir until fully cooked.

Cut the sausage, add the garlic spinach and top it off with your baked egg. Enjoy!

See you soon Buffalo!

Be Kind,