3 Things You Need from Your Breakfast

Let’s talk breakfast! I know I’ve been guilty of skipping this meal. I’m sure I’m not the only one who’s done this. It’s easy to skip this meal!! You woke up late. You woke up ‘on time’ but are somehow running late. Getting the kids ready for school. Etc. There are many reasons why one would be tempted (or 'forced') to skip this meal. The thing is that there are many reason why breakfast is the most important meal of the day! And there are excellent reasons why you should NOT simply reach for a breakfast bar as you’re on the way out the door!!

3 Things You WANT & NEED

  1. You want to eat your breakfast!

  2. You want it to be healthy and nutritious.

  3. You want the least amount of chemicals and processed foods as part of your breakfast and your meals. (This means each item is to have 5 ingredients or less; a 4th grader should be able to pronounce and know what the ingredients are; and no ingredient should have more than 2 syllables.)

 

The reason you want and need the above?? Because your body has been fasting overnight and now that you are awake, your body has to kickstart everything: your brain, your heart and cardiovascular systems, your digestion etc. The better (in quality and nutrients) your breakfast, the better your body will function.

The benefits?? You’ll have more energy, a clearer and more focused mind and be able to maintain a healthy weight. Remember it is not about calorie counting. Diets in that sense - the calorie counting, the deprivation, the restrictions - don’t work. Learning how to eat and how to feed your body nutrient-rich foods? That works!

Breakfast Ideas

You can go with a couple hard boiled eggs and some fresh fruits and plain Greek yogurt (those 3 things could be your breakfast) or you can try something like these! Remember protein is important and so are whole grain carbs like steel cut oats, quinoa and amaranth. And always remember - if it says ‘whole grain’ on the box, it is NOT a whole grain.

 

Fall Raw Oatmeal with Flaxseeds

1 cup Irish Steel Cut Oats (or Oat Groats)

4 cups purified water (for soaking the oats)

2 cups purified water (or Almond/Coconut milk)

1 organic red apple, chopped

2 medjool dates, soaked (or soaked apricots)

1 tbsp flaxseeds

1 tsp Ceylon Cinnamon (add once ready to serve)

½ tsp Nutmeg (add once ready to serve)

=> Step 1 is to soak the Oats in 4 cups of water overnight. In a separate bowl, soak the dates. In the morning drain and rinse the oats & make sure the pits from the dates are removed. You can use the water used to soak the dates as part of the 2 cups you will use to prepare the oatmeal. Place the drained and rinsed oats and the rest of the ingredients in a blender and blend on high speed for 20-25 seconds - until it reaches the desired consistency. Portion out the blended oats into a bowl and sprinkle with Ceylon Cinnamon and Nutmeg. Enjoy!  

Berry-Chia Pudding

1 cup Almond milk, organic (can use Coconut/Flax/Hemp milk)

¼ cup chia seeds

½ tsp vanilla extract

¼ cup organic blueberries

¼ cup organic strawberries, sliced

¼ cup organic almonds, chopped

=>Step 1 is to soak the Chia seeds in the 1 cup of Almond milk overnight - covered and in the refrigerator. You can also soak them for 1 hour, if you are able to do that in the morning. In the morning, remove from the refrigerator and add the remaining ingredients. Feel free to experiment with adding other fruits. Stir well and enjoy!  

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N

4 Ways to Stick to your Health Goals at Work!

Like most of us, my days are filled with meetings, tasks, etc. I am often running from meeting to meeting when I get caught out there - hungry and searching for a place where I can actually eat! I am careful as to what I put in my body. I’ve noticed that many of my friends and clients have the same issue. They lead busy lives and it is hard for them to maintain their health goals in the middle of the day, while they are working. The ironic thing is that that is precisely the time when they need to stick to their goals. The temptation that is all over the office - candy, muffins, bagels and the temptation that tries to lure you around lunchtime - pizza, sandwich - is hard to resist. But it can be overcome if you know what to look for!! There are things you can eat on the go that will give you energy, boost your mood and keep you on the track with your health and wellness goals!

Today I’m going to share with you some tips I use to keep both myself and my clients happy, healthy, fit and fabulous!

  • Planning - a little planning, goes a long way. Pack a healthy snack to keep with you at your desk! Try some raw almonds, pumpkin seeds with some unsulfured, unsweetened cranberries or keep a banana or an organic apple with you. Or both!

My clients are busy. You are busy! In my case, I often forget to eat!! This isn’t good. I know you might think the less calories, the less I weigh but that is actually wrong. When you habitually deprive your body of the nutrition it needs to function your body goes into starvation mode and starts holding on to every bit of fat and storing your food as fat. Eat. It’s good for you. One or two healthy snacks, like the ones I mentioned above, are ok.

  • Always eat a healthy breakfast!! Your body has been fasting overnight so your breakfast should be the largest and most nutrient-rich meal of your day! Go for raw oatmeal with organic berries or cooked steel-cut oats with fresh, organic berries. You can also try an omelette with broccoli, onions and other veggies.

The one thing to avoid during breakfast is processed carbs - bread - and potatoes. These quickly turn into sugar in your body - creating a spike in blood sugar levels followed by a sharp crash. No bueno!!

  • Lunchtime! Choose a lean protein like grilled salmon or chicken with veggies like steamed/sauteed broccoli. Or a brown rice bowl loaded with stir-fry vegetables. Keep your proteins with veggies, this helps with digestion and minimizes bloating. In a similar vein, eat your quinoa/brown rice/insert-gluten-free-grain-here with vegetables, for the same reason.

The protein helps keep you feeling satisfied longer and along with the vegetables keeps your blood sugar levels stable. Proteins and carbohydrates are digested in different parts of your body and each takes its own specified time to digest, which is why it is easier on your digestive system to not eat them in the same meal.

  • Business Dinner? Steer clear from the bread basket! Choose a salad as an appetizer or you can go with a few oysters or a shrimp cocktail. For your main course - choose a fatty fish, like salmon or tuna and accompany it with spinach or asparagus.

When it comes to dinner - just mind your portions. Restaurants tend to have portion sizes that are easily 2-3 times larger than an individual portion. Follow this rule of thumb (which is ok for most people) - protein intake should be the size of one of your palms, if you are female, and both your palms, if you are male. If you are highly active and engage in strenuous physical activity your protein intake will need to be higher. When it comes to greens - vegetables, your portion of these should be half your plate but feel free to go to town on these. Vegetables are high in fiber, loaded with nutrients AND they are low in calories. Just don’t smother them with ranch or some other chemical (and calorie) loaded dressing/sauce.

Food is our nourishment but it is also a pleasure. You can live a healthy lifestyle, make good food choices AND enjoy your life. These are not mutually exclusive. Why not choose to have it all?? A healthy body you love! A sound mind that helps you navigate your life! A great life filled with joy, friendship, happiness and fulfillment. It’s right there within your reach! I challenge you to seize it and live your dreams out loud!

Healthy - Homemade - Trail Mix

1/4 cup organic pumpkin seeds

1/4 cup almonds

1/4 Purely Elizabeth Blueberry Hemp

1 tsp chia seeds

=> Mix & Enjoy! This is a gluten-free, vegan and unprocessed trail mix and it is delicious! 

If you found this post helpful, feel free to share it with your friends and share your progress too! & if you’re up for it - schedule a Self-discovery Session with me at https://www.timetrade.com/book/B6X4N