So I was at a dear friend's wedding this past weekend in Los Angeles, and being surrounded by some inspiring and encouraging friends, I am motivated to restart the blog. So this is take two of the return...and we're talking about the most important meal of the day. BREAKFAST!
Many skip this meal...I'm in a rush, would rather sleep in or take 5 more minutes in the hot shower, have to get to school too early, nothing in the house that I like, don't what to make, I'll just grab something on the way...
Many choose options that might be less than ideal...sugary cereals, white breads (toast, bagels, english muffins, biscuits, pancakes, waffles), processed marketed breakfast foods (pop tarts, breakfast bars, pre-made frozen breakfast meals stuffed into some kinda bready pocket), a fast food breakfast biscuit sandwich with a side of deep fried hash browns or sugary deep fried french toast sticks dunked in sugary corn syrup concoctions, a single cup of coffee with two sugars and cream, a can of soda or glass of not so 100% juice.
And while I am all for the occasional Sunday morning treat of pancakes and warm real maple syrup (mmmm...so good!!), the decisions we make first thing in the morning impact our entire day. They determine our energy level, our ability to concentrate, our alertness, our mood, our digestion, our overall health.
Breakfast should always include a healthy protein source and not one dripping in fats. And it's important to remember that protein isn't just from meat. Think about beans, nuts, dairy, eggs as well. Protein will be your longer source of energy, what kicks in after your body uses up the carbs you eat. Have you tried low fat greek yogurt topped with a little honey, some fruit and walnuts...so tasty and a great protein source (just make sure to get the kind without added fruit and sugars or read the labels of your flavored ones). Try peanut butter or hummus on top of your toast or bagel instead of butter, jelly or cream cheese.
Breakfast should have whole grains rather than the refined grains (white breads, sugary rice puffs, waffles), because it will take your body a little extra energy to digest this carb, and you get the added benefit of minerals that would otherwise be lost. Think about whole wheat or multigrain breads, the darker and heavier, the better. Expand to oatmeal (not the kind that comes prepackaged with tons of sugar and cream though), quinoa, buckwheat pancakes/waffles, oat bran, etc. Pick healthier cereals, read the labels for how much sugar they contain, add low fat milk or milk alternative, add nuts, some fruit, and you're golden!
Fruits! Your body needs the vitamins and minerals that come in fruits and it's always better to eat them rather than drink them. Think smoothies if you're in a hurry. Think pieces of fruit...berries, bananas, citrus fruits, pears, mangos, peaches. Think dried fruit...raisins, apricots, figs, cranberries. Throw a handful of something into your pancake batter, top your toast, add to your greek yogurt. Fruit juice, especially the ones without the pulp, don't have the fiber that whole pieces of fruit do, so it's almost like drinking sugar water.
Don't discount the vegetable. Cucumber (technically a fruit, but eaten as a vegetable), carrot sticks, bell peppers. Add some spinach to your omelet. You've put fruit and cottage cheese together...what about some cottage cheese, tomatoes, cucumber, alfalfa sprouts and a dash of salt and pepper to top your whole grain toast? It's good...trust me!
Be creative! Avocado goes well with some of your saltier, savory breakfast foods. Next time you get a bagel and cream cheese at the bagel shop, ask them to put a slice of tomato or some cucumbers on it.
If you're on the run...at least just eat a spoon of peanut butter, drink a glass of milk, and grab a banana and some trail mix for the road.
And drink something good...water, lowfat milk, unsweetened milk alternatives (soy, almond, rice), a homemade smoothie, a small (4-6 ounce) glass of 100% juice (but that's it for juice in the day), a glass of tea or coffee (but watch the amount of cream and sugar you add, think of sugar substitutes, and if you stop at a coffee shop...know the sugar and calories you are adding to your breakfast with your order). And please...please find a substitute for that morning can of soda. Really, it's just not good for you and you're better than that. You are.
Recipe time: Peanut Butter Energizer
So Paras and I make this thing we like to call the "peanut butter energizer" and really it does have a good source of protein, healthy carbs, and healthy fat for your morning breakfast. Feel free to add your own variations but basically it's our blended peanut butter smoothie.
Milk (almond, soy, rice, coconut...or lowfat cow's milk if you haven't quite gotten into the milk alternative yet. and when you get the milk alternatives, buy one that is unsweetened otherwise you get a lot of unnecessary sugar)
Natural unsweetened peanut butter (find one with the least amount of ingredients listed, preferably just peanuts)
Banana (or two...get in your potassium and fruit serving for the day)
Cinnamon (a dash...good for normalizing blood sugars)
Dark chocolate chips (just a few...I like Trader Joe's semi-sweet morsels, not necessary, but a fun addition as long as the entire drink isn't turning dark brown from the amount of chocolate)
A little ice
And blend...that's it. If you need more sweetness, add another half to whole banana. If that's really not enough, you may need to start weaning yourself off some of that sugary sweetness...or add a TOUCH of honey or agave nectar.
Other ingredients that go well in the drink and some that add some benefits:
Vanilla essence
Flax seed
Rolled oats
Any nuts - almonds, walnuts, brazil nuts
Instant coffee crystals for an extra boost of energy
Half a cup of dark brew yerba mate (check out Mate Factor dark roast...YUM! and if you are ever in Colorado Springs...go to this place! It's super cute, all mate, all the time...really, ALL the time...it's open 24 hours. Mate acts like caffeine, but is less toxic)
Nutmeg
Substitute almond butter
Fun Find:
I would like to introduce you to this fabulous blog I found on nutrition and healthy choices. It is called http://www.eatingrules.com and it is great! He has some fun flowcharts like the one below, and guides to the nutrition label and the USDA MyPlate. I encourage you all to check it out!
http://www.eatingrules.com/healthy-breakfast-flowchart.pdf
Many skip this meal...I'm in a rush, would rather sleep in or take 5 more minutes in the hot shower, have to get to school too early, nothing in the house that I like, don't what to make, I'll just grab something on the way...
Many choose options that might be less than ideal...sugary cereals, white breads (toast, bagels, english muffins, biscuits, pancakes, waffles), processed marketed breakfast foods (pop tarts, breakfast bars, pre-made frozen breakfast meals stuffed into some kinda bready pocket), a fast food breakfast biscuit sandwich with a side of deep fried hash browns or sugary deep fried french toast sticks dunked in sugary corn syrup concoctions, a single cup of coffee with two sugars and cream, a can of soda or glass of not so 100% juice.
And while I am all for the occasional Sunday morning treat of pancakes and warm real maple syrup (mmmm...so good!!), the decisions we make first thing in the morning impact our entire day. They determine our energy level, our ability to concentrate, our alertness, our mood, our digestion, our overall health.
Breakfast should always include a healthy protein source and not one dripping in fats. And it's important to remember that protein isn't just from meat. Think about beans, nuts, dairy, eggs as well. Protein will be your longer source of energy, what kicks in after your body uses up the carbs you eat. Have you tried low fat greek yogurt topped with a little honey, some fruit and walnuts...so tasty and a great protein source (just make sure to get the kind without added fruit and sugars or read the labels of your flavored ones). Try peanut butter or hummus on top of your toast or bagel instead of butter, jelly or cream cheese.
Breakfast should have whole grains rather than the refined grains (white breads, sugary rice puffs, waffles), because it will take your body a little extra energy to digest this carb, and you get the added benefit of minerals that would otherwise be lost. Think about whole wheat or multigrain breads, the darker and heavier, the better. Expand to oatmeal (not the kind that comes prepackaged with tons of sugar and cream though), quinoa, buckwheat pancakes/waffles, oat bran, etc. Pick healthier cereals, read the labels for how much sugar they contain, add low fat milk or milk alternative, add nuts, some fruit, and you're golden!
Fruits! Your body needs the vitamins and minerals that come in fruits and it's always better to eat them rather than drink them. Think smoothies if you're in a hurry. Think pieces of fruit...berries, bananas, citrus fruits, pears, mangos, peaches. Think dried fruit...raisins, apricots, figs, cranberries. Throw a handful of something into your pancake batter, top your toast, add to your greek yogurt. Fruit juice, especially the ones without the pulp, don't have the fiber that whole pieces of fruit do, so it's almost like drinking sugar water.
Don't discount the vegetable. Cucumber (technically a fruit, but eaten as a vegetable), carrot sticks, bell peppers. Add some spinach to your omelet. You've put fruit and cottage cheese together...what about some cottage cheese, tomatoes, cucumber, alfalfa sprouts and a dash of salt and pepper to top your whole grain toast? It's good...trust me!
Be creative! Avocado goes well with some of your saltier, savory breakfast foods. Next time you get a bagel and cream cheese at the bagel shop, ask them to put a slice of tomato or some cucumbers on it.
If you're on the run...at least just eat a spoon of peanut butter, drink a glass of milk, and grab a banana and some trail mix for the road.
And drink something good...water, lowfat milk, unsweetened milk alternatives (soy, almond, rice), a homemade smoothie, a small (4-6 ounce) glass of 100% juice (but that's it for juice in the day), a glass of tea or coffee (but watch the amount of cream and sugar you add, think of sugar substitutes, and if you stop at a coffee shop...know the sugar and calories you are adding to your breakfast with your order). And please...please find a substitute for that morning can of soda. Really, it's just not good for you and you're better than that. You are.
Recipe time: Peanut Butter Energizer
So Paras and I make this thing we like to call the "peanut butter energizer" and really it does have a good source of protein, healthy carbs, and healthy fat for your morning breakfast. Feel free to add your own variations but basically it's our blended peanut butter smoothie.
Milk (almond, soy, rice, coconut...or lowfat cow's milk if you haven't quite gotten into the milk alternative yet. and when you get the milk alternatives, buy one that is unsweetened otherwise you get a lot of unnecessary sugar)
Natural unsweetened peanut butter (find one with the least amount of ingredients listed, preferably just peanuts)
Banana (or two...get in your potassium and fruit serving for the day)
Cinnamon (a dash...good for normalizing blood sugars)
Dark chocolate chips (just a few...I like Trader Joe's semi-sweet morsels, not necessary, but a fun addition as long as the entire drink isn't turning dark brown from the amount of chocolate)
A little ice
And blend...that's it. If you need more sweetness, add another half to whole banana. If that's really not enough, you may need to start weaning yourself off some of that sugary sweetness...or add a TOUCH of honey or agave nectar.
Other ingredients that go well in the drink and some that add some benefits:
Vanilla essence
Flax seed
Rolled oats
Any nuts - almonds, walnuts, brazil nuts
Instant coffee crystals for an extra boost of energy
Half a cup of dark brew yerba mate (check out Mate Factor dark roast...YUM! and if you are ever in Colorado Springs...go to this place! It's super cute, all mate, all the time...really, ALL the time...it's open 24 hours. Mate acts like caffeine, but is less toxic)
Nutmeg
Substitute almond butter
Fun Find:
I would like to introduce you to this fabulous blog I found on nutrition and healthy choices. It is called http://www.eatingrules.com and it is great! He has some fun flowcharts like the one below, and guides to the nutrition label and the USDA MyPlate. I encourage you all to check it out!
http://www.eatingrules.com/healthy-breakfast-flowchart.pdf
