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.
To your health and mindful eating!  Eat with Intention!

AND Coming soon – be watching!


 
 


Top 3 ways to eat healthy on the go!

                                  Can you Eat Healthy
While Traveling?
                        (or just going out to eat, running around town?)
Traveling
soon? Perhaps a long-awaited vacation? Business trip? Something completely
different? You just are always running around?
No matter
where you’re going, you’re probably going to appreciate some quick and easy
healthy food ideas. These can help you stay on track and help you bring, and
find real food. While these tips can all be used right here at home, this is
extra-important when you’re traveling. Traveling can throw your regular healthy
habits off when you’re skipping time zones or even just being in a different
place.
As a
health coach, I have such a sense of pride when my clients skip junky
convenience foods. Let me give you some great strategies that can help you do
this while you’re “on the road.”
Pro
Tip:
When booking
your hotel room, ask if you can have one with a mini-fridge. This will help you
store some of your healthy snacks and groceries while you’re there.
       PACKING YOUR OWN HEALTHY SNACKS
Well,
this is important because not only will it keep you from becoming a “hangry
junk-seeker,” but it can also hold you off until you’re able to stop at a
proper grocery store for say…actual real food!
Here are a bunch of my favorite
on-the-go snacks to have on hand in your bag and/or cooler:
●     If you’re going to have a cooler,
or eat them within a couple of hours, try fresh fruit or boiled eggs (don’t
forget the ice packs).
●     Unsalted nuts and seeds (I love
walnuts and pumpkin seeds myself).
●     Dried or even freeze-dried fruit.
●     Kind Bars or Organic Bars of your
choice
●     Sliced veggies (carrots, celery,
cucumber, broccoli, etc.) with a dip (hummus, guacamole, salad dressing, etc.).
You can even buy single-serving packs at Costco.
●     Find good quality protein bars, or
make your own before heading out.
●     Good quality granola cereal (I
love Purely Elizabeth varieties)
●     Savory snacks like roasted
chickpeas.
●     High-quality protein powder to
make your own smoothies (I like Sun Warrior or Organifi). Be sure to also pack
a mini blender, like a Magic Bullet, if needed.
●     And don’t forget your drinks.
Bring some water with you. Or if you’re flying, choose water in the airport and
on the plane.
 Here’s one pf my favorites:  
Take a lengthwise slice of zucchini, roll it around fresh cut veggies of your choice..if you need a binder…try a smear of veggie cream cheese, hold together with a toothpick…throw in a baggie and take along.  This is about 50 calories alone and about 70 calories with the smear!
 HOW TO FIND HEALTHY FOOD AT YOUR
DESTINATION
                                                                 (there’s an APP for that!)
Of
course, you can always Google your destination and search for grocery stores or
healthy restaurants. But there are a couple of websites and apps that may be
helpful for you.
●     FindMeGlutenFree – A website that
searches for gluten-free restaurants around the US.
●     HealthyOut – An app that helps you
find restaurants that cater to your dietary preferences, be they gluten-free,
lactose-free, low-calorie, low-carb, etc.
●     Food Tripping – Designed for road
trips, this app helps you find alternatives to fast food.
KEY TAKEAWAYS
Travelling
often comes with unnecessary junk food that can derail your healthy lifestyle.
Planning ahead and being prepared can be simple, and help keep your health
goals on track even when you’re out and about!
REFERENCES

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