3 Must Have Healthy Breakfast Foods

Are you a breakfast eater?  

Or dare I ask are you a “healthy” breakfast eater?

Maybe you need some inspiration for a few great breakfast foods.  Maybe you don't have time and you need some healthy ideas for “grab and go” mornings - who doesn't ever run short on time in the mornings?

Maybe you're ready to ditch the “desserts” that are marketed as being “part of a complete breakfast”.

Don't worry, I have you covered!

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.


Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast!

And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

 

Recipe (Eggs & Veggies): Veggie Omelet

   Serves 1
 

•    1 teaspoon coconut oil
•    1 or 2 eggs (how hungry are you?)
•    ¼ cup veggies (grated zucchini and/or sliced mushrooms
•    And/or diced peppers  
•    dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred). But copper non-sticks work great too!

In the meantime, grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.

When the bottom is lightly done flip over in one side and cook until white is no longer runny.    

Serve & Enjoy!

 Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

 
References:
 
http://www.precisionnutrition.com/eggs-worse-than-fast-food
 
http://www.precisionnutrition.com/encyclopedia/food/eggs/
 
https://authoritynutrition.com/eating-healthy-eggs/
 
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

To your health and mindful eating!  Eat with Intention!

AND Coming soon - be watching!

 
 

6Weeks Sofa to Sensational!

You need to exercise.  I need to exercise.  I moved ahead to write this chapter because I have a struggle with myself when I am working on too many exciting things and that is to leave my time in for exercise and fitness.  Luckily I have a great workout partner for 3 days a week, but seriously if she cancels…it’s hard to go alone! BUT, the problem is, once you quit moving so do our endorphins and it gets a little depressing. No depression wanted here, what about you?

#1 Make time…no matter how busy…make the time!

We think we don’t have time but actually we do.  I have found in my experience, the more time I make to move my body the more time I have in the day.  Funny how that works! I think it is because I have more energy and I am sure that endorphins have something to do with it as well.  The truth is, the more you move, the more active you become! And I know we are all busy, but there are so many ways to squeeze in a little time. 

#2 Find something you love to do!

You need to do something you love.  It doesn’t really matter what it is as long as you do it.  I love to dance and I love to strength train with bodyweight exercises.  I know it sounds funny, but I get a thrill being able to enjoy my “me” time and having others with me and I love how it makes me look. Not just in my body, but in my SMILE! 

Do you love a BOOTCAMP?  What comes to mind when you here that word?  TOO MUCH WORK, I WILL SWEAT TOO MUCH, I DON”T THINK I CAN DO IT?  All those things have been in my thoughts before! But what is a BOOTCAMP?  Seriously…it is defined as “Bootcamp is a group exercise program packed with fun and energizing activities designed to help you reach a fitness goal.  Often run outdoors in the fresh air.” Or “a training style camp for military recruits”?  Which brings up a good picture in your mind?  I see a Bootcamp as a combination of exercise, learning, fellowship, accountability.

#3 Pair it with something you love!

You can even do things you don’t love to do.  However, these are the hardest.  That is why you need to pair it up with something you do love to do.  I know some of you who are reading this know what I mean.  The thing that I am trying to say, is that if you choose something you don’t like to do and have a higher purpose you reach new heights of satisfaction you would never have known otherwise.

Experiment and find what is right for you.  Some people like to play.  If that is you then join a basketball team or perhaps a volleyball team.  Sometimes if you pair it with being social then it doesn’t feel like exercise.  Dance is exercise too! Pair it with romance!

#4 Clarify what you want to achieve.

Do you want to lose weight, de-stress, build strength, improve your golf game, rebuild your knees?  If you need to get to the grocery store, you have 3 choices, walk, ride your bike or drive.  If you want to rebuild your knees, you are not going to pick lunges well that just doesn’t make sense.  If you can’t figure it out, don’t be afraid to hire a professional trainer.  They have been taught to know the things that you do not.  They know what you can do that will best achieve your goals.  You can hire them for one visit to make a plan or you can hire them for a few to show you how or long term to build on your success.

#5 Make an appointment with yourself for exercise.

Schedule it into your day.  The reason I say this is because, if you show up you will do it. SCHEDULE this into your calendar – APRIL 4^th, 9AM SNAP Fitness, Radcliff –

Barre Latte Bootcamp – coaching, movement and fun!

#6 Do your homework and know why you are moving it and shaking it!

It helps to know that if you don’t work out on a regular basis that you are going to be sick.  Exercise prevents heart disease, diabetes, cancer, depression, osteoporosis and arthritis (just to name a few).  Exercise makes you smarter (proven), leaner and healthier.  If that isn’t enough exercise gives you energy!

#8 Look for a mentor!

There are tons of people out there who have done it.  Those are the people you want to find.  They are also very willing to show you how to do it.  The secret is to find someone who is doing what you want to do and learn from them.  You don’t have to do the same thing over and over because you can learn new things and add it in to your old routines.  You can diversify.

#10 Exercise just like food, changes everything.

IS THIS ANY GOOD?

SO I get these questions all the time.  How long does it last?  Is this any good after the "Use By" date? What exactly is a "Sell By" date?  Well I thought it was time to discuss!  And clear this up...we throw away way to much food due to the confusion!

"Use By" date - this is determined by a manufacturer, it is the last day for guaranteed producer's peak quality.  BUT that does not mean is is no good to use...it is normally OK for a few days.  

"Sell by" date - this date is merely dealing with shelf life!  What is the last day a store should display a product.   Foods are still safe to eat several days after this date.

"Expiration" date - this is the ONLY date that truly means...throw it out!  This is related to "food safety".  Don't take a chance...get rid of it!

and then there's...

"Best if Used By" - this means the product will be the freshest by then and will have the best taste and texture...again doesn't mean it is bad, but it could be!  

SO common sense rules...if it smells, slimy, changes to a suspicious color...toss it in the trash!  

" How long does it last?"  Check it out...one I always get asked about..

 EGGS - 3-5 weeks after purchase!

 FRESH MEAT/ FRESH FISH - 1-2 days after purchase ( unless frozen)

NOT SURPRISING - packaged foods and canned goods - usually indefinitely...but always check...gee..

see why I don't recommend that!  

What does it do in our bodies if it is "safe" for a long, long time?  I believe that has been one of the biggest contributors to the "health" state of many of us! 

 I know switching to fresh food and eliminating boxes 

changed my life!

Lots of other great storage tips....just ask me!  

Check out more info at here !

 This information was gathered from the Cleveland Clinic Wellness Institute....a great share by their registered dietitian and wellness manager...Kristin Kirkpatrick, MS, RD, LD