10 Minute Breakfast

THGR Fitness

One is the most common barriers I seem to hear from people is that they struggle most with healthy breakfast options because of a) time b) choices.

So try this on for size. 10 minutes of work + 10 minutes in the oven. (<—meaning 10 minutes to do other stuff)

Ingredients: 3oz chicken breast, 1 whole egg, .25 cups Italian cheese, 1 100% whole wheat tortilla, .5 cups diced onion & bell pepper, garlic powder, ground black pepper, Italian seasoning to taste.

23 grams of protein
16 grams of carbohydrates
9 grams of fat
Per serving

Saute veggies in extra virgin olive oil to desired texture. Scramble egg with seasoning, adding veggies near the end. Place reheated shredded chicken, 2/3 of cheese and veggies inside tortilla, and fold. Top tortilla with remaining cheese, and place in the oven for 10 minutes at 300°.
*Note: Shredded chicken was prepped in a…

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No Lost Sons 1

http://www.youtube.com/watch?v=RI-rPwl7a-E First post of a planned 365 days of positive energy for the ‪#‎NoLostSons‬initiative. Check the other video for details on participating. Make sure to share the messages. Hopefully they can help someone somewhere. jsand95s@yahoo.com jsand95s@gmail.com ~Peace & Love

BOULEVARD OF BROKEN DREAMS

Another poetic duet with the wonderfulMs. Hasty Words.

________________________________________

Branches, dry and brittle, snap beneath my feet
Stained circles of torched grass litter the ground
And the sun…
Well…
It strains to find purchase inside this compound

Oh it’s no paradise, perhaps more like paradise lost
But understand, my being here ain’t what it seems
I packed my bags…
Closed my eyes…
And took a walk on that Boulevard of Broken Dreams

By night the streets are filled with piercing screams
Fading by day into the crumbling brick of alley walls
And the echoes…
They linger…
As do the voices that laugh and jeer you when you fall

And their piercing eyes watch through windows tall
With such malevolence causing my soul to shiver
I move on…
Undeterred…
As a lone wave in the current of an endless river

This morning I walk alone through all the left over debris
At the items left behind from the nights previous dark
I look around…
And contemplate…
Leaving this city and the doped up remains of a junked up park

HASTYWORDS

IMG_0041

Written by James Sanders and HastyWords


Branches, dry and brittle, snap beneath my feet
Stained circles of torched grass litter the ground
And the sun…
Well…
It strains to find purchase inside this compound


Oh it’s no paradise, perhaps more like paradise lost
But understand, my being here ain’t what it seems
I packed my bags…
Closed my eyes…
And took a walk on that Boulevard of Broken Dreams

By night the streets are filled with piercing screams
Fading by day into the crumbling brick of alley walls
And the echoes…
They linger…
As do the voices that laugh and jeer you when you fall

And their piercing eyes watch through windows tall
With such malevolence causing my soul to shiver
I move on…
Undeterred…
As a lone wave in the current of an endless river

This morning I walk alone through all the left over debris
At the items…

View original post 25 more words

Child Of Loss

So I thank everyone for your patience with me throughout my month long hiatus. I’ve been working on a number of different projects throughout the past month. This piece is one of them. I truly had no idea where it was going, but that’s often the case with my writing. So please take a read … Continue reading Child Of Loss

Pain

Hello all :-). First off, I apologize for the extended hiatus from my writing/posting. There have been a number of major things happening over the past month (anniversary, job change, relocation, etc.). With that said, it's time to get back to the fun. This piece is an excerpt from Life & Poetry: Early Poetic Expressions. … Continue reading Pain

Shadow of Choice

A duet piece with Ms. C Burks from Journalistic Expressions. Check out her page and show her some support. Enjoy. The saddest sound to hear is the cry of a broken heart The saddest sight to see are the tears that follow When no words can comfort the overwhelming despair When there are no arms … Continue reading Shadow of Choice