This Avocado Toast with Egg combines healthy whole wheat toast, a creamy avocado and cottage cheese spread and a fried egg. Each bite is heavenly!

I’m never the first to hop on food trends. I’ve been seeing avocado toast on menus here in Kansas City for about a year, but have yet to order it. Until this past weekend! I had brunch with some girlfriends and the restaurant had a breakfast avocado toast with a fried egg on the menu. Well, they called it an “Avocado Plank,” because they’re fancy. I ordered this so-called avocado plank. I was so convinced I wouldn’t like it and would regret my order. Well, I’m here today to admit that I was wrong. It was awesome. I could have been eating this delicious avocado toast the entire last year, and I didn’t. What’s wrong with me?

The best news about this avocado toast is that it’s pretty dang good for you too. I am always trying to fit more protein in my diet to supplement my weight lighting activities, and a lot of that comes protein comes through dairy. I’m a greek yogurt fiend and I pretty much eat my weight in cheese! For this avocado toast, I used a trick that a friend taught me when she makes her guacamole; I mixed cottage cheese with the mashed avocado! It makes the avocado spread so creamy and dreamy, and adds protein and calcium to all of the healthy fats the avocado brings to the table. Top the creamy avocado spread with a fried egg for even more protein. Serve on some wheat or sprouted toast, and you have quite the meal!  I like to add a little bit of acidity in the form of a spritz of lime or lemon juice. You can also add veggies. Sliced tomatoes or spinach are fantastic additions.

Having high protein dairy like Hiland Cottage Cheese and Greek Yogurt in your fridge is a great idea if you’re trying to eat a bit healthier. Adding just one tablespoon of cottage cheese to this toast upped the protein in this recipe by 33%! Finding creative ways to add high protein dairy into your recipes makes a huge difference in keeping me satiated all day.


  1. 1 piece bread, whole wheat or sprouted
  2. 1/2 avocado, ripe and soft
  3. 1 tbsp Hiland Dairy Cottage Cheese
  4. 1 egg
  5. lime wedge


  1. Toast bread.
  2. Add avocado and cottage cheese to small bowl. Smash avocado and stir to combine.
  3. Smear avocado spread on toast.
  4. For the egg, gently crack egg into a hot pan coated in pan coat. Reduce the heat to medium and allow to cook for about 2 minutes. Cover the pan with a lid for an additional minute to finish, do not flip the egg. Loosen the sides of the fried egg with a spatula, then slide out of pan on top of toast.
  5. Crack black pepper and sea salt over the top. Finish with a squeeze of lime juice (optional).

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Pinterest. Thank you! <3

Take This Juice For 7 Days and Forget About Belly Fat!

The bad news is that more and more people are fighting this problem and face dire consequences.

Statistics indicate that over 2 billion people around the globe suffer from obesity, which is almost 30 % of the entire global population– a problem which accounts for at least 5 % of deaths on the planet.

This is a very serious issue and should be dealt with as soon as possible if further problems are to be avoided.

People suffering from this condition usually start some strict diets or even turn to liposuction when they think there’s no other alternative.

Despair shouldn’t force you to do something so drastic but maybe you just haven’t found a better approach. Why don’t you try something more natural and miraculously effective? If you want to lose weight and get healthy you’ve come to the right place!
You must ration your portions, eat healthier, consume more fruits, veggies and whole foods and eliminate sweets and sugars completely and immediately. If you want to be successful you must be dedicated and committed to your cause!

In addition to adopting a healthier lifestyle you can also try this amazing fat-burning recipe which will stimulate weight loss and help you reach your goal sooner.


  • 1 cucumber (chopped)
  • 3 sliced pieces of pineapple
  • 1 celery stalk
  • a cup of parsley

Wash the fruits and veggies thoroughly, add them in a blender and blend them until they’re combined.

Drink this beverage on an empty stomach in the morning. Don’t add any sugar or artificial sweeteners and drink it within 15 minutes so that it doesn’t lose any of its nutritional values.

The results will be visible in no time and you’ll start feeling healthier and stronger as well!


This decadent Brownie Chocolate Chip Cookie Dough Cake is a chocolate dessert recipe that you don’t want to miss!

Today’s Brownie Chocolate Chip Cookie Dough Cake was a labor of love. Last year for his birthday my guy requested a cake that combined two of the things that he loves most, brownies and chocolate chips cookies. Well not so much the cookies (though he wouldn’t  say no to those!) but more precisely chocolate chip cookie dough. He always tells this cute story of how his mom never wanted him to eat chocolate chip cookie dough because she said it would make him sick so when he got to high school he signed up for a Home Ec. class and the day he learned to make chocolate chip cookies he raced home and whipped up a big batch. His mom came in the kitchen and asked him if he wanted her to preheat the oven and he told her there was no need. Then he took the bowl of dough and headed up to his room where he ate the whole thing. That’s my guy! 🙂


Anyways, I’m getting off track. Because I love him, and it was his birthday after all, I came up with this amazing brownie chocolate chip cookie dough cake and I even added a layer of dark chocolate ganache on top because I’m just that nice. The cake itself was really easy to make. The brownie layers are just brownies baked in 9-inch round cake pans. I used a box mix but if you have a homemade brownie recipe you love you can certainly use that. The filling is no bake cookie dough which is so delicious you’re going to have to stop yourself from eating half of it before it makes it on to the cake. I used my favorite chocolate chip cookie recipe and removed the eggs from it. I replaced the moisture from the eggs with a little bit of milk and I added just enough to make it a little looser than cookie dough would usually be so it spread more like a frosting.


I didn’t want the chocolate-y goodness to end there. Birthdays are special! So I made a quick ganache and poured it over the top then sprinkled it with chunks of brownie. This cake is truly decadent and totally worth it if you have a chocolate lover in your life!

If you are a true chocolate lover or you know someone who is we have a few more awesome recipes for you from some of our favorite bloggers! Valentine’s day is just around the corner so make two or three and surprise your sweetie!


Prep Time – 40 mins
Cook Time – 40 mins
Total Time – 1 hrs 20 mins


  • 2 boxes Brownie mix (this should be mix that makes 9×13 inch pan of brownies, that will make 2 9 inch rounds, if smaller double the amount of brownie boxes) + ingredients listed on box (or your favorite homemade brownie recipe!)
  • 2 1/4 c Flour
  • 1 tsp Salt
  • 2 sticks Butter , softened
  • 3/4 c Sugar
  • 3/4 c Brown sugar
  • 1 tsp Vanilla extract
  • 3 tbsp Milk
  • 2 c Chocolate Morsels
  • 2 c Dark chocolate , finely chopped
  • 1 c Heavy cream


  1. Mix the brownie batter up and pour it into 4 greased and parchment lined 9-inch round pans. Bake brownies following the instructions on the packaging for 8×8″ brownie pan.

  2. While the brownies bake and cool make the no bake cookie dough.
  3. In a bowl mix together flour and salt.
  4. In a separate mixing bowl cream together the sugar, brown sugar, and butter.
  5. Add Vanilla extract.
  6. Slowly add the flour mixture a little at a time.
  7. Once fully combined add the milk a tablespoon at a time until the cookie dough is a consistency that is loose enough to spread.
  8. Fold in the chocolate chips.
  9. Heat the cream in the microwave until it begins to boil then pour over the chopped chocolate stirring until completely melted and smooth.
  10. Assemble the brownie cake starting with a layer of brownie, then spreading no bake cookie dough over it, brownie, cookie dough, brownie, and a last layer of cookie dough.
  11. Pour the ganache over the cookie dough and chop up the last brownie round and sprinkle over the top.
  12. Enjoy!

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Pinterest. Thank you! <3

3 Ingredient Healthy Chocolate Cookies

I’ve been making banana oat cookies for a while now, in fact, I’ve tried just about every optional mix-in you can image with this simple cookie recipe: white chocolate cranberry, cinnamon raisin, chocolate walnut, raspberry vanilla, you name it! The base of these cookies is very simple, just bananas and oats! In fact, my family eats them a lot for breakfast.

But, the other day I got to thinking. I make this really good chocolate banana smoothie for my daughter (frozen bananas, cacao powder, greek yogurt, flax-meal and almond milk), and it hit me. What if I incorporate cacao powder into the banana cookies and make them SUPER chocolatey! How could I possibly go wrong?

Well, they turned out amazing! I would definitely recommend adding in other mix-ins of your choice (like chocolate chips or nuts for added flavor and texture), but even just these 3 ingredients alone are surprisingly delish. They definitely hit the spot when I’m craving something sweet!

SERVINGS: Approximately 15 cookies


  • 2 very ripe large bananas
  • 1 cup of quick oats (look for gluten-free oats if you have an allergy– some oats are contaminated with small traces of wheat)
  • 2 small tbsp of unsweetened cacao
  • Optional mix-ins of your choice (chocolate chips, cacao nibs, chopped nuts, raisins, coconut flakes, flax seed, vanilla, diced raspberries, dried cranberries, etc.)


  1. Preheat your oven to 350 degrees and line a baking sheet with non-stick foil or parchment paper.
  2. Mash 2 ripe bananas in a bowl, and then mix in up to 2 tbsp of unsweetened cacao powder and 1 cup of quick oats until a cookiedough-like batter is formed (the amount of oats you need depends on the size of your bananas, so start with 3/4 of a cup and add more as needed). The mixture will seem dry at first, but after a few minutes of mixing with a spoon it will turn into a nice consistency.
  3. Fold in any mix-ins you plan on adding to the batter (I added a large handful of chocolate chips).
  4. Place about 15 clumps of your cookie dough mixture evenly on your baking sheet. Flatten and mold them with your hands to form “cookie” shapes (these cookies will not flatten or change shape with baking).
  5. Bake at 350 degrees for 10-15 minutes.
  6. Enjoy!! Like most cookies, these are best when served warm, right out of the oven, but you can also store them in a tupperware container or ziplock bag for later.


  • These can also be made the traditional way without the cacao powder which makes the recipe more versatile (cinnamon raisin, white chocolate cranberry, etc.). You can see that recipe here.
  • Try rubbing a little coconut oil on your fingers before shaping your cookies to prevent them from sticking to your hands.

Iced Coffee Protein Shake Recipe

I’ve never been much of a smoothie drinker, mostly because I feel like I’m drinking a boat load of calories that do nothing to fill me up, but not so with this recipe!

It’s super filling (holds me over until lunch), low in calories, high in protein, and the perfect morning pick-me-up! To be honest, it’s not very sweet, but I’m a black coffee drinker, so it’s absolutely perfect for me.

SERVINGS: About 2 (It’s just the right amount for my husband and I to share, and only about 115 calories per serving!)


  • About 2 Cups of Ice
  • 3/4 Cup Unsweetened Almond Milk
  • 1 Cup Cold Brewed Coffee (unsweetened)
  • 1 Chopped Frozen Banana
  • 1 Scoop of Protein Powder (Chocolate or Vanilla)


In a blender, combine all of the ingredients and blend until smooth (start with less ice and keep adding more until you get the consistency you like).

Feel free to add a little plain greek yogurt or peanut butter to make it richer.


  • You can also puree this recipe (with an unfrozen banana), and pour it over ice. Keep in mind that this will lower the servings.
  • Don’t be afraid to experiment and add some of your own favorite ingredients (unsweetened cocoa powder, greek yogurt, flax meal, coconut milk, oatmeal, chia seeds, peanut butter, etc.)
  • Be sure to use a protein powder that you love. If you find the protein powder taste to be a little overwhelming, try using just 1/2 a scoop, and add a little plain greek yogurt.
  • Use more or less banana depending on how sweet you would like your drink (the frozen banana also makes it a lot creamier– closer to a shake than a smoothie). When I really want to treat myself, I use 2 frozen bananas.


Because this energy-boosting shake only has about 115 calories per serving, don’t be afraid to add a little plain greek yogurt or peanut butter to the recipe if you want to drink it as a meal replacement.

Greek yogurt makes this recipes a bit more tart and luscious– Oh, so good!!

Do These 6 Bedtime Hacks To Lose Weight Fast

Losing weight is not really the monster that it’s made out to be.

It’s something that can be achieved if you really put your mind to it. At some point it might cause some of us to want to pull out our hairs but it’s really a matter of changing some simple habits that would produce the results.

But believe it or not, one of the most effective times to make these changes is in the evening right before bed.


Because this is when you make the decisions that will set the tone for the next day.

If you really want to lose weight, you need to make some simple but critical night time changes.

That’s why, in this post, you will learn 6 bedtime habits to help you lose weight fast.


A lot of the snacking typically happens in the evening and it’s usually going to be comfort foods that are just full of empty calories and offer no nutritional value.

It’s easy to get carried away when eating comfort foods, even if you take a little bite here and there, it always lead to a full meal or even binges.

Yes, you will enjoy the comfort foods but you will only end up with the weight gain and a bloated tummy in the morning.

If you’re really serious about shedding some pounds, then try to limit yourself by doing your best to eat your very last meal before 7 PM or 3 hours before you hit the bed.

Always look out for low-calorie foods that are high in protein like fish, turkey or chicken. These are the type of foods you should be eating instead of fast foods.

The good thing about these types of high-protein foods is that they always do a good job at keeping you full for a long time.

But if you’re still having cravings throughout the night, here’s a list of 25 healthy late night snacksthat will curb your hunger.


You might be wondering how this is relevant but it is more than you ever thought.

The way you feel affects your diet indirectly.

When you take some quiet time to yourself it will help you to de-stress, which means you will be less likely to turn to comfort foods and end up over eating.

You don’t necessarily have to go to India and become a yoga guru to learn meditation, but it can pretty much be anything that you enjoy especially if it’s therapeutic or it helps to refocus your attention.

So you can try to have a  relaxing bath or get lost in one of your favorite romance novel or listen to some of your favorite relaxing music.

These are just some good examples of how you can de-stress yourself.



You might not be 10 years old, but drinking warm milk before bed help grown adults, even for weight loss.

The reason is that milk contains a type of protein called casein which helps to build and sustain lean muscle.

It will also help to boost your metabolism which means you will end up burning more calories every single day without changing up any of the aspects of your life.

Another great thing about drinking milk before bed is that it will help to keep you full until it’s time for breakfast in the morning.


To have a good night’s sleep you will need your bedroom to be as dark as possible so you don’t compromise your body’s production of melatonin, which is a very important sleep production hormone.

Studies have shown that women who sleep in dark rooms are less likely to be overweight when compared to those who sleep in rooms with the lights on.

So this means that if you work at nights or live on a bright street, try to get some curtains or dark sheet to put over the windows. You can also use a sleep mask, which will also help to block out as much light as possible.


It’s very easy to tell yourself that you will eat a nice healthy chicken or fish salad or maybe a turkey wrap for lunch the night before. But we all know that life doesn’t really plays out that way.

It’s noon and you’re very hungry, tired and your boss is stressing you out, and you know what?

You’ll just grab a burger today and worry about dieting tomorrow. And before you know it, you end up doing it for every day this week and the other week and for the month and for the rest of the year.

This always happens at our weakest or most stressed moments, so just pack a healthy lunch or snack the night before. Therefore, whether you have a rough day or not the next day, you will eat healthy.



Remember that we are trying to avoid leaving things up to chance when it comes to breakfast and dinner.

A proper meal plan is a great way to keep your weight loss goal on track.

So, what you need to do is sit down on a Sunday night and start planning your meals to eat at home for the upcoming week.

Better yet, if you have a regular grocery day try to do your planning the night before, so that you will shop for the proper ingredients and foods that will help you on your weight-loss journey.

If you really want to make your life easier, you can pre-cook your meals and separate them out into Tupperware containers.

You can then store them in the fridge so that you can have it for the rest of the week. This is a very smart plan and you will feel much more motivated to eat healthy.

And guess what,  you won’t need to worry about going off your diet, because you’re already preparing your healthy meals for the week.

If you’re not sure about what you should be eating, don’t worry. For most people that’s the hardest part but the good thing is that there are many solutions that you can follow to help you pick the right diet plan.


Before jumping into a diet, you must determine your ideal weight. This will be your guide on your weight loss journey. “Fast” weight loss doesn’t imply that you drop 50 pounds overnight; a few pounds can take months to shed and for obese individuals, it can take years to lose the desired amount of weight. How fast you lose weight will depend on how focused you are on your diet.

Here are some simple steps to help you lose weight:


If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.


You need at least five servings of them per day – doing this will put you on the right track to a healthy body because fruits and vegetables have beneficial fibers, vitamins, and antioxidants. They also fill up your stomach fast so that you don’t overeat and take into many calories.


Avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.


When you want to lose weight it may be tempting to starve yourself – but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you don’t eat often. You can even divide the standard allotment of three meals into five or six smaller meals.



You are more likely to lose weight if you eat naturally fresh foods.


Go ahead and indulge yourself; eat your favorite treat. It’s okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.


“Fat-free” does not necessarily mean low calories. The same wisdom goes for foods that boast “low sugar” or “low carbs.” Glance over the nutrition label – there you’ll find the calorie count.


Instead, drink eight glasses water a day – this flushes out your body’s toxins and waste.


This will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need.



Thirty to sixty minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories.


Salt, pepper and lemon are not just great in salad – they can treat a wide range of diseases and conditions naturally and without side-effects. Here’s what they can help you with:


Mix a tablespoon of lemon juice, half a teaspoon of black pepper and a teaspoon of salt in a glass of warm water and gargle the mixture a couple of times a day to relieve your sore throat and prevent coughs.


In order to relieve your stuffed nose, you need to sneeze, and you can do that right away if you sniff a mixture of black pepper, cinnamon, cumin and cardamom. Sniff the mixture slowly and you’ll relieved your stuffy nose instantly.


Gallstones will obstruct your digestive system and can be very painful. They are hardened deposits of digestive fluids that form in your gallbladder and needs to be resolved as soon as possible. In order to do that, you need to take a mixture of 3 parts olive oil and 1 part of lemon and black pepper.

Weight LossThe polyphenols in lemons can prevent weight gain and improve your insulin sensitivity which will result in better fat burn. To accelerate your metabolism and burn more fat, you should drink a mixture of ¼ of a teaspoon of ground black pepper, 2 tablespoons of lemon juice and a tablespoon of organic honey mixed in a glass of warm water. Drinking the mixture regularly will provide incredible results!


Mix a tablespoon of freshly squeezed lemon juice and a teaspoon of black pepper in a glass of warm water and drink the mixture to relieve nausea and soothe your stomach.


Boil some water in a pot, then add 10 grains of pepper, 2 clove buds and 15 basil leaves and simmer the mixture for 15 minutes. Afterwards, strain the mixture in a cup, then add 2 tablespoons of honey once the drink has cooled down. You can keep the asthma remedy in the fridge for up to 2 weeks.


A mixture of clove oil and ground pepper can successfully relieve toothache when applied on the aching spot.


Squeeze half a lemon into a cup of boiled water, then let it steep for 10 minutes. Remove the lemon in the end and drink the cold and flu remedy while it’s still warm. Add some honey to taste.



In order to stop a nosebleed immediately, apply some lemon juice on a cotton ball and put it in your nostril – just make sure you tilt your head slightly forward in order to stop the blood from dripping into your throat and prevent nausea.

If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Pinterest. Thank you! <3


The stunning thing about heating pop is not just it is a considerable measure less expensive than other magnificence items available however you can likewise achieve such a large number of extraordinary things with it, additionally, it doesn’t have any chemicals in it. It is all characteristic, so putting it on your body is not going to mischief you one piece.

In this way, some of these things might be new for you, yet you will like them a tonne as a result of the astonishing outcomes they offer.

We are imparting to you 5 heating pop excellence privileged insights:


On the off chance that you see that your hair is beginning to look dull, dormant and is inadequate with regards to that gloss it once had, it could be ascribed to a lot of item development on the scalp or in the hair itself. In this way, next time you cleanse your hair, take a tiny bit of preparing pop, sprinkle it in with your cleanser and afterwards simply cleanser like ordinary. Also, what it does is it goes about as a clearing up cleanser, yet it is not as cruel on your hair, and it is a great deal less expensive too.


In the event that you have dry and flaky skin and in this manner you have to saturate it always, here is one facial veil with preparing pop for you. Take a tad bit of heating pop and blend it with water until you receive a glue in return. At that point, apply it to your face like a typical cover and let it stay there for 60 minutes. At that point, wash it off and you will perceive how smooth your skin is. The flakiness leaves immediately.

You are not just constrained to simply utilising this veil for your face. On the off chance that you have different parts of your body, similar to your hands that can get truly dry amid the winter months, you can do an indistinguishable sort of thing for them from well.


For an at-home pedicure, take three tablespoons of preparing pop and blend it with warm water. At that point include some fundamental oil of your decision. Give your feet a chance to absorb the following 30 minutes to 60 minutes. On the off chance that you have those dry, harsh spots on your feet, take a tiny bit of preparing pop and blend it with water to make a glue. At that point, rub the glue on the harsh zone to dispose of the dead skin.


On the off chance that you like the shower salts and the shower bombs to make your skin gentler, this one is for you. Take a large portion of some heating pop and place it in your shower water. Does it make your skin delicate, as well as it is a considerable measure more secure for your genitals.


Do you need an at-home spa encounter that will make them unwind in a matter of moments? Take some heating pop, blend them with water and make a truly pleasant, thick glue with it. At that point include 10-15 drops of a basic oil of your decision. At that point, take this blend and scoop into cupcake liners and let them solidify overnight.

When you are prepared for your spa encounter, remove these little circles from the cupcake liners and place them on the shower floor. As they disintegrate in the shower, the fundamental oils get discharged into the steam and this makes an extremely unwinding spa like understanding. It’s an incredible approach to unwind following a long, hard day.

If You Have Sciatica or Back Pain, Take This Remedy and You’ll Never Suffer Again!

The sciatic nerve is the largest nerve in the human’s body. Sciatica is the pain that is experienced in the lower back, buttocks, and legs, and it’s one of the most common back problems.

This pain is usually caused by some pinched or irritated sciatic nerve. Despite the unbearable pain, this condition is also manifested by numbness and tingling in the legs.

The medications specialized for sciatica pain provide only temporary effects, so the experts recommend regular exercise and yoga stretches because they’re the best way to treat it.


  • Constant pain in the buttock
  • Aggravated sitting
  • Pain in the lower back or in one side of the hip, which goes down to the buttocks and leg(s)
  • Tingling in the leg(s)
  • Numbness, weakness, or difficulty moving the leg or foot
  • Stabbing pain that aggravates moving and standing

We are going to recommend the following homemade remedy for sciatica, which effectively soothes these symptoms. Here is how you can prepare it:


Ingredients needed:

  • 4 cloves of garlic
  • 200 ml. Milk
  • Honey (to taste)

Method of preparation:

First, you need to crush the garlic cloves, and cook them on a low heat. Gradually add the milk while stirring, and as soon as it boils, remove it from the heat. You can add a bit of honey to sweeten it in the end, in case the garlic taste is too strong for you.


You need to consume this remedy once a day, and the effects are going to be felt really soon. Garlic has potent anti-inflammatory properties that will soothe the sciatica symptoms and prevent swelling of the sciatic nerve.

In order to accelerate the healing, you need to combine the usage of this remedy with regular exercise and stretches.