Breakfast Hash Brown Cups

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Food to Fuel Your Morning

Conveniently made in a muffin tin, these hash brown bites are loaded with nutrition to take you through to lunch. Perfect for family or for serving large crowds.

 Ingredients: yields 12 servings

  • 1, 20 oz. package refrigerated hash brown potatoes
  • 4 large eggs
  • 2 tbsp. milk
  • 1 tsp. Worcestershire sauce
  • 1 tsp. hot sauce
  • Kosher salt and freshly ground black pepper
  • 2 slices bacon, diced
  • 8 oz. cremini mushrooms, thinly sliced
  • 1 bell pepper, diced
  • 1 c. chopped baby spinach
  • 1/2 c. shredded Monterey Jack cheese, divided

Tips: Substitute eggs with 1 cup egg substitute for fewer calories, less fat and cholesterol.

Directions: Preheat oven to 375 degrees

  1. Spray a 12-cup muffin tin with nonstick spray. Fill each tin with potatoes, pressing an opening in the center. Bake 22-25 minutes. Set aside.
  2. Whisk eggs, milk, Worcestershire and hot sauce; season with salt and pepper and set aside.
  3. Cook bacon in a skillet for 6-8 minutes, remove and reserve 1 tbsp. grease. Add mushrooms and bell pepper, cook 4-5 minutes. Stir in egg mixture and cook 3-4 minutes. Stir in spinach, . cup cheese and bacon and cook 2 minutes.
  4. Spoon egg mixture into muffin tins and sprinkle with remaining . cup cheese. Bake in oven 3-4 minutes, or until the cheese has melted.

Nutritional Information: Serving size: 1. Calories 98; Total Fat 5g; Cholesterol 66mg; Carbohydrates 11g; Protein 5g; Fiber 1g; Sodium 82mg; Sugars 1g

 Simple Ingredients, Elegant Dishes


Avoid Overeating Between Meals

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Snacks for Kids and Adults

Snacking gives everyone extra fuel. Yet, the last thing you want is to overeat in between meals. Research has found snacking on a mix of vegetables and cheese is more filling and you’re less likely to consume more calories than if you snacked on plain old potato chips.*

Try These Healthy Alternatives

  1. Thinly slice an apple or pear, and spread each slice with a dab of almond butter.
  2. Make a milkshake with a frozen banana, milk, and peanut butter.
  3. Top a whole-grain pita with veggies like broccoli, peppers, and tomatoes. Sprinkle with a little cheese, bake in the oven, and serve as pizza.
  4. Slice apples and toss them with oats, cinnamon, and a little brown sugar. Bake in the oven until crisp.
  5. Blend a smoothie using frozen mango, blueberries, raspberries, or pineapple and low-fat yogurt. Pour it into ice cube trays, put Popsicle sticks into each one, and freeze.



Indoor Rock Climbing

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Beginner Safety Tips

Indoor rock climbing offers many health benefits from cardiovascular to strength conditioning and can even boost your mood. However, there is a high risk of stress-related injuries and falls especially for inexperienced climbers. If you’re considering taking up the sport, take note of these climbing safety tips.

Invest in climbing shoes. Make sure they fit snug so you don’t slip.

Don’t climb higher than you are supposed to and stay within your designated area.

Practice falling. The safest way to fall is away from the rock wall (so you don’t hit any rocks on the way down) and onto the protective flooring.

Watch experienced climbers and don’t be afraid to ask for tips.

As with all new exercise routines, check with your doctor first to make sure rock climbing is for you.

 *Made Man


Alternative Commute to Work

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More People Are Biking

Statistics show that more people are opting to bike rather than drive to work. A 2014 report by the Census Bureau indicated a 60 percent increase nationwide in the number of people biking to work in the last decade alone.* Missouri itself saw a 40 percent increase.**

If you already bicycle to work or would like to start, take a look at the equipment you’ll need to get going.

Essential Gear For Your Commute

  • Bike- best bike for you depends on your commute: distance, hills, pavement condition, degree of darkness, etc.
  • Helmet
  • Lights
  • Lock
  • Clothing
  • Eyewear
  • Bell

 *U.S. Census Bureau
 Cascade Bicycle Club


Become a Morning Person

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Tips and Benefits

Being an early-riser has proven life-long benefits that just may help you live longer. Take a look at this infographic which identifies how you can train your body and develop characteristics of a morning person.



 Blue KC