Ham and Egg Muffin Breakfast Nov 1st – Nov 7th




  1. Preheat oven to 375F or skillet on medium – high.
  2. Oil your ramekin, silpat cup or muffin tin. I would use a muffin tin.
  3. Place the ham inside of it, making a nice cup.

– If you’re using a skillet, you need the easy round metal egg circles which you place the ham inside.  Followed by the egg.

  1. Crack your egg into the center.
  2. Top with green onion, cheese and green peppers.
  3. Salt and pepper to taste.
  4. Bake for 15 minutes. I prefer the yolk still runny — less time.
  5. Pop onto your plate and serve.
Lunch & Supper

Slow Cooker Ham, Split Pea and Lentil Soup Nov 1 – Nov 7

The great thing about slow cooker recipes are their simplicity and healthiness.  It’s also relatively easy to prepare and leave for the day and come home after work with a ready to go supper.   Lastly, it’s winter time weather out there so we may as well get into the mood and I think it’s the perfect way with a great meal.

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Prep time:  15 mins

Cook time:  8 hours

Total time:  8 hours 15 mins

Serves: 8 servings (1½ cups each)


  • 1 lb dried green split peas, rinsed and drained 1)
  • 1 lb dried lentils, rinsed and drained 3)
  • 1½ cups Yukon gold potatoes, peeled and cubed 2)
  • 5 garlic cloves, chopped 5)
  • 1 ½ cup onion, chopped                                                             6)
  • 1 cup celery, chopped 7)
  • 1 cup carrot, peeled and chopped 8)
  • 2 large bay leaf 9)
  • ¾ tsp freshly ground black pepper
  • ¾ tsp kosher salt
  • 1 lb 98% fat-free ham, finely chopped 4)
  • 6-8 cups water 10)


  1. Layer peas and next 9 ingredients (through ham) in order listed in a 6-quart electric slow cooker. Gently pour 6-8 cups water over top. Cover and cook on LOW for 8-9 hours ( I needed 7)
  2. Discard bay leaf(s) and coarsely mash soup to desired consistency, adding additional hot water to thin, if desired. Serve hot.


Serving size: 1½ cups

Calories: 315

Fat: 3.3

Carbohydrates: 47.9

Sugar: 1.5

Sodium: 752

Fiber: 16.0

Protein: 26

Cholesterol: 20

Lunch & Supper


If you guys had left over squash, here’s another idea for you to try found online and I can’t wait to try this one myself, I haven’t tried it yet but it seems genuinely healthy and good.   I thank whoever posted this online.


10 mins


60 mins


1 hour 10 mins

This Spaghetti Squash Casserole with Spinach is full of traditional Italian flavors!

Recipe type: Dinner

Serves: 8


  • 1 spaghetti squash
  • 1 tbsp butter
  • 1 cup sweet onion, chopped fine
  • 1/2 cup red bell pepper, chopped
  • 3 garlic cloves, minced
  • 3 cups baby spinach, chopped
  • ½ cup plain Greek yogurt
  • 1 egg
  • 1 tsp crushed red pepper flakes
  • salt and pepper to taste
  • 2 cups spaghetti sauce
  • ¾ cup mozzarella cheese, shredded
  • ½ cup Parmesan cheese
  • ½ cup seasoned bread crumbs (or see notes to make your own)


  1. Preheat oven to 375 degrees. Cut squash in half lengthwise, remove all seeds and place on baking sheet face down. Bake for 35 minutes or until tender.
  1. Meanwhile, heat a large skillet over medium heat, add butter, onions, bell pepper, and minced garlic, saute for 4-5 minutes or until onions are translucent. Add chopped spinach and continue cooking another 2-3 minutes, or until spinach is cooked and wilted. Remove from heat.
  1. Once squash is cooked and cooled, use a fork to shred flesh into large bowl. At this point, increase oven temperature to 400 degrees.
  1. Add the egg, Greek yogurt, chili flakes, bread crumbs and Parmesan cheese. Season with salt and pepper and stir to combine well.
  1. Pour 1 cup spaghetti sauce into 2 quart baking dish.

Next, spoon spaghetti squash mixture over sauce and spread evenly. Then layer sautéed veggies over squash, stirring just slightly to combine it with squash, add another cup of spaghetti sauce, spread evenly then top with remaining bread crumbs, Parmesan and ¾ cup mozzarella cheese.

  1. Bake at 400 degrees for 25 minutes, or until lightly browned.


To make your own seasoned bread crumbs, toast one piece of bread until nice and crispy, allow to cool completely, then tear into smaller pieces and add to food processor, add 1 tsp parsley, 1 tsp oregano, ½ tsp onion powder and ¼ tsp garlic powder. Blend 10-15 seconds or until you have fine crumbs.


Serving size: 2

Calories: 157

Fat: 6.9

Saturated fat: 3.5

Unsaturated fat: .4

Carbohydrates: 17.9

Sugar: 3.5

Sodium: 268.7

Fiber: 2.3

Protein: 9.2

Cholesterol: 41.9


Tough is not enough by Moshe Tortomasi

Article by Moshe Tortomasi

Head Instructor of Krav Maga Jerusalem

In all my 22 years as a Krav Maga instructor I have noticed a trend in those seeking training. Often those seeking Krav Maga training are people who want to prove how tough they are or test their ability to fight. Now I understand this to a point. People have experiences in their lives that have made them feel weak or victimized and I can appreciate that. However, there is a point in your training when you must realize that what Krav Maga teaches is not so much about being tough as it is knowing what to do in a given situation. If you don’t understand that then you have completely missed the point.

Krav Maga was created in such a way that everyone, no matter their size, will be able to fight and survive a vicious attack. It isn’t about proving how tough you are but about being tough enough to fight when you have to. In Israel we often find ourselves in the position of having to protect those we care about, not just ourselves. Of course it is great to feel confident and secure knowing you can defend yourself but that is assuming there is no one else with you.

So, think for a minute, if you have others with you that you may be responsible for, your children, relatives or friends that may be depending on you to protect them, everything changes. It’s no longer a matter of ‘self’ defense. It is a matter of your ability to fight and protect those you care about. This is the heart of Krav Maga.

Krav Maga is a military system and therefore assumes you are a part of a functioning group; in other words, a team. So when you have to fight you are usually part of a team and must take into consideration the well-being of the group.  So, once trained in Krav Maga, you take upon yourself the well-being of your ‘team’ or those around you as well as yourself. When you think this way all of a sudden how ‘tough’ you are becomes, not so important. Your ability to ‘handle’ the situation becomes paramount. In essence, you become a bodyguard to those around you.

Now, I know this sounds heavy and is a lot less fun to think about than just punching and kicking the crap out of people. However, this is the reality of life. If your life consists of bar fights and road rage fights or anything like that then maybe Krav Maga is not the right thing to study for you. My years of being a bodyguard did teach me a few things and one of them is…ego makes you weak, slow, and unclear. Krav Maga is not about thinking you can handle every situation but rather having the presence of mind and body to know what the best thing to do in a given situation is and being prepared to do it in the moment.

Once trained in Krav Maga you must understand that you know more about attacks than the average person around you. This, then, gives you a certain responsibility. Krav Maga is not just about fighting, it’s also about being responsible for doing the right thing. It is a very powerful and potentially lethal discipline and should not be taken lightly. It is a system that was developed for defending those who could not defend themselves (the Jews of eastern Europe and later the nation of Israel). As a Krav Maga practitioner, this is your heritage. This is the nature of where your training comes from. So treat it with respect and honor and, if you’re lucky, you will never have to use it. As Imi use to say, “we train so that we may walk in peace”. I pray that we all will know this peace in our days.

My thoughts are aligned with what he has send and it is even more so now that I have experienced Army Training at the source and hope to go back to learn even more from the best GIT’s in the world.  Thanks everyone! PLUS a special thanks to our Instructor Team in Toronto for always getting us great articles to read, learn and appreciate more and more!! Shout out to Henry!