Walking through the breakfast isle in the store, I can’t help but think, this is what America is serving our youth…breakfast cereals laden with sugar, artificial flavors and colors, and highly processed white flour with virtually no nutritional value aside from the vitamins and minerals added back in after the fact. Unfortunately even those are minimally beneficial as fortified vitamins and minerals are rarely added in a form our body can easily digest.
Granola bars, toaster waffles, brown sugar and cinnamon instant oatmeal — these are all in the same category. They are highly processed “franken-foods” (thanks Dr. Mark Hyman) with little to no fiber, healthy fats, or protein. When protein, fat and fiber is removed, foods become less filling, resulting in a higher than desirable intake. This process also increases the speed of digestion, resulting in higher blood glucose levels.
Growing up I would live off these foods for breakfast (though add toaster strudel into the mix). Now, with the obesity rates rising and over 52% of the U.S. adult population having either prediabetes or type 2 diabetes, I am here to provide you some better options!
Continue reading “Ways to Upgrade Your Breakfast & 6 Healthy Recipes”
This time of the year we are bombarded with sugar overload! You can only resist turning down unhealthy sweets for so long (or maybe not at all). Rather than inflicting hyperglycemia, bloating, fatigue and food remorse secondary to 2-3 long weeks of gluttonous feasting, I prefer find healthy alternatives.
This eggnog recipe is a fun twist on the typical sugar loaded version. It has no added sugar and has great nutritional value. Bananas are an excellent source of prebiotics (the food for probiotics), are great for digestion, have high levels of vitamin B6, and contain nutrients to help lower blood pressure.
Coconut is loaded with healthy fats, particularly medium chain triglycerides, which can be used as a quick source of energy and to promote weight loss.
*This recipe serves 4
- 4 bananas
- 3 cups coconut milk
- 1/2 tsp vanilla extract
- 1/2 tsp ground nutmeg
*Note: For a creamier recipe, opt for full-fat coconut milk
- Add bananas, coconut milk, and vanilla extract to a blender
- Blend until creamy
- Pour into 4 serving glasses, and sprinkle nutmeg on top
*Optional (but more fun): add a splash of rum to make it an adult beverage
Need some inspiration? Chocolate Covered Katie is a healthy dessert blog with alternatives to almost any sweet treat!
What are your favorite healthy desserts? Share below!
Recipe courtesy of the Institute for Transformation Nutrition
The gloomy weather over the past week has got me sipping all kinds of warming beverages, from hot water with lemon to an old favorite, matcha tea. In addition to its soothing taste, this beautiful green powder is a total powerhouse superfood. In fact, Japanese tea farmers have been growing it for over 1,000 years to obtain its health benefits! This type of tea is unusual in that the whole leaf is ground and consumed, as opposed to conventional green tea where the plant is simply seeped in water.
- METABOLISM BOOSTING. It contains a powerful antioxidant, EGCG, which is known to boost metabolism. One cup of matcha has 137 times the amount as a conventional cup of green tea.
- ANTI-CANCER. One bowl of matcha contains as many antioxidants as 10 cups of green tea.
- STRESS RELIEF. It is high in L-theanine, an amino acid helpful in reducing stress and lowering blood pressure.
- DETOXIFYING. For several weeks before the matcha plant is harvested it is shaded from the sun. This forces the plant to compensate for the lack of light by producing extra chlorophyll, a potent detoxifying compound that binds to toxins in the blood.
In addition to these incredible benefits, I also love matcha because it gives me steady energy without the jitters and, when prepared such as below, it’s filling and will help satisfy sugar cravings!
Collagen Matcha Latte Recipe
- 1 cup water
- 1 cup unsweetened almond or
- 1 scoop collagen (optional)
- 1 tbsp coconut butter
- 1 tsp matcha
- 1 tsp cinnamon
- 1 tsp honey
- Heat the water and milk together in a pot
- Blend, sip, enjoy!
*To make an iced matcha latte, add a cup of ice instead of heating up the water and milk.
Have you tried matcha before? How was it prepared?
Over the years, as I started paying more attention to food labels and limiting processed foods, pancakes were on of the foods I started making homemade rather than buying a mix. Unfortunately, top brands are most often made with highly processed white flour, sugar, dextrose (aka more sugar), unhealthy oils (soybean, palm, canola), and have very little, if any, fiber.
My favorite part about these pancakes is that they only have two main ingredients and can be made in a matter of minutes! They are also very easy to customize by adding blueberries, chia seeds, nuts, cinnamon, cacao powder or dried coconut. Additionally, since the banana gives them a natural sweetness, minimal syrup is needed.
– 1 banana (I typically make this recipe when my bananas are about to go bad as that is when they are the most sweet!)
– Optional ingredients to add to batter: cinnamon, cacao powder, coconut flakes, chia seeds.
– Top with: berries, nuts
– Drizzle with: honey, pure maple syrup
- Mash banana in a bowl using a fork.
- Add 2 eggs and scramble together with the banana.
- Add optional ingredients and mix together.
- Cook pancakes on preheated griddle or large pan for 2-3 minutes or until bubbles form.
- Flip and cook and additional 2-3 minutes until they are done in the center.
NOTE: I prefer to use coconut oil on the pan as it is stable at high temperatures and adds great flavor to the pancakes.