Ways to Upgrade Your Breakfast & 6 Healthy Recipes

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!

I will start off with some things to keep in mind.

Choose Protein

Starting your day off with a healthy source of protein will help balance your blood sugar right off the bat and keep you full though the morning. Eggs are an obvious and nutrient dense choice; if able, choose organic pastured eggs for the highest quality. Full-fat cottage cheese and plain yogurt are also great options if you tolerate dairy.

Add Healthy Fats

Like protein, fats are very filling so will help keep you full until lunch. Also, fat will not impact your blood sugar at all, so replacing a portion of your carbohydrates with healthy fats will greatly lower the overall impact on your blood sugar. Grass-fed butter, olive oil, avocados and nuts are some of my favorite options.

Ditch the Sugar

Has anyone noticed how after you eat a big bowl of cereal you are starving an hour later? That is likely either 1.) Your body telling you you need actual nutrition because your Cocoa Puffs aren’t cutting it OR 2.) Your body telling you to eat something because your blood sugar is tanking. Replacing sugar with whole grains will help prevent both of these issues. Whole grains are minimally process and higher in fiber and nutritional value. Steel cut or rolled oats are a great example of this. Quinoa is a wonderful high protein option to make into a breakfast bowl. You can even roast some sweet potatoes with butter and cinnamon as a healthier alternative to fried hash browns.

Recipes!

Now on to the exciting part…recipes! Here are some of my favorites:

I call this “veggies with fried egg”

This is so simple and probably what I eat most often. I also like to do this when I have left over vegetables that I need to use up before they go bad because you can literally put anything in there. Some of my favorite vegetables to eat with eggs are: spinach, mushrooms, peppers, tomatoes, onions, kale, and asparagus. I also like to buy that huge box of organic mixed greens from Aldi — I’ll put an over easy egg on top with 1/4 to 1/2 avocado, drizzled with extra virgin olive oil and seasoned with sea salt and Everything But The Bagel seasoning. Is your mouth watering yet?

2 ingredient banana pancakes

This is another favorite of mine. Just like typical pancakes, they are very diverse. All you need for the base is 2 eggs and 1 ripe banana (I make this when our bananas are about to go bad)! From there, you can add anything from cinnamon to cacao, berries to coconut flakes. I also love to top them with a scoop of peanut butter. Check out my 2 Ingredient Banana Pancakes blog post for the full recipe!

overnight oats

This is a great grab-and-go option for busy mornings. Prep 2-3 servings Sunday evening to save you time during the week. This is also extremely versatile. Just start with this simple base: 1/2 cup dairy-free milk + 1/2 cup rolled oats + 3/4 Tbs chia seeds. Mix in your jar of choice — wide mouth mason jars work great for this.

From there you can go wild! Some personal favorites are frozen berries, cocoa and cinnamon. Or, if you prefer, just keep it simple. Let the mixture sit overnight and vua-la! Breakfast! For a protein boost, add a scoop of peanut butter or top some nuts in the morning. It can be served cold or you can feel free to heat it up to enjoy warm.

chia seed pudding

For all you low carb lovers, this is a tasty and filling option that also works best when prepared the night before. Chia seeds are a good source of essential fatty acids, fiber, and protein as well!

ingredients
  • 2 cups nut milk
  • 1/2 cup raspberries
  • 1/2 cup blueberries
  • 1/4 cup chia seeds
  • 1 tsp pure vanilla extract
  • 1 tsp maple syrup (optional)
instructions
  1. Add milk, chia seeds, vanilla extract and maple syrup (if using) to a jar. Mix well.
  2. Let sit for 15 minutes and stir again to prevent seeds from settling at the bottom.
  3. Store in refrigerator for at least an hour.
  4. Before serving, stir yet again and then top with berries!

Note: Makes 2 servings

zucchini and tomato fritata

This is a kid friendly, figure-food option to help sneak in some extra veggies! Check out the recipe here!

JJ Virgin Breakfast smoothie

I absolutely love this smoothie! I first found it in JJ Virgin’s book The Virgin Diet. If I make a smoothie in the morning, this is what I make because it is filling, get’s things moving (if you know what I mean), and is quick to throw together. Plus it has a full cup of dark leafy greens to get those veggies in first thing. Greens help with detoxification and are loaded with folate, magnesium, potassium and vitamin K. Spinach and kale are great options because you will barely notice the taste! Often times individuals will load smoothies with multiple servings of fruit which can cause blood sugar spikes. Berries are low in sugar and loaded with antioxidants.

ingredients
  • 1-2 scoops protein powder**
  • 1-2 Tbs fiber (fiber blend, chia seeds, flax seeds, hemp seeds)
  • 1/2-1 cup organic* frozen berries
  • 1 cup liquid (unsweetened almond or coconut milk)
  • 1/2-1 cup organic* leafy greens
instructions
  1. Add liquid of your choice, followed by choice of fiber, berries, and protein powder.
  2. Add choice of leafy greens.
  3. Blend.
  4. Top with some cinnamon and serve!

*Choosing organic leafy greens and berries when able is important because both foods are listed on the EWG’s Dirty Dozen list of most highly sprayed items.

**Many protein powders are low quality and sneak in unhealthy ingredients. Avoid types with fructose and other sugars, maltodextrin (corn), artificial sweeteners and artificial flavoring. Optimal vegan sources are pea, chia, brown rice or chlorella. Sunwarrior is a high-quality brand that tastes great. If you opt for a paleo option, the protein should be organic and 100% grass-fed. Both Vital Proteins and Ancient Nutrition make excellent protein and collagen powders.

Do you struggle with eating a healthy breakfast? If so, what can you improve? If you have any healthy breakfast go-to’s, tell me about them below!

Time to Up Your Fiber Intake: 4 Benefits You Never Realized

Although fiber is most well-known for keeping your digestive system rolling smooth, the benefits don’t stop there! Additional benefits include:

  • Slows stomach emptying: This suppresses a hormone called ghrelin — a hormones that triggers hunger — resulting in you maintaining a sense of fullness for longer
  • Balances blood sugar: Fiber is a non-digestible carbohydrate, meaning it slows down the breakdown of foods into glucose. Balanced blood sugar not only means fewer high blood sugar levels (hyperglycemia) but also fewer lows (hypoglycmeia)
  • Lower LDL (bad) cholesterol: Since fiber is not broken down in the intestine, a specific type of fiber, called soluble fiber (well get more into this) can bind to LDL cholesterol and remove it from the body. In addition, this study found that an intake of 30 grams or more per day may be helpful in increasing your HDL (good) cholesterol
  • Promotes healthy gut microbiome: Did you know that fiber is the food for our gut microbiome?! Without not only enough fiber, but a variety of different fiberous foods, our microbes will not have sufficient nutrients to thrive, resulting in “a loss of species reliant on these substrates”. This disruption could lead to a host of diseases. In fact, long-term studies consistently show an inverse relationship between dietary fiber intake and all-cause mortality!
Continue reading “Time to Up Your Fiber Intake: 4 Benefits You Never Realized”

5 Tips Help Recover from a Gluttonous Thanksgiving

No matter how mindful we intend to be during Thanksgiving festivities, it is a safe bet that most of us will leave the table feeling overfull and defeated. There is no shame in allowing yourself some food freedom once in a while, especially on what may be consider the ultimate cheat day of the year! From my experience, it is not Thanksgiving Day itself that sabotages health goals or weightless efforts; it is the days following filled with endless amounts of leftover pie and stuffing. To avoid being set off track from your long term goals, I put together a list of some of my favorite ways to recover and detox post tryptophan binge (an amino acid found in turkey commonly proclaimed to make people sleepy).

  1. Move. I always tend to feel better after a good sweat. Doing something active that you enjoy is a great way to get back into the swing of things. If you want to get the most bang for you buck, HIIT, or high intensity interval training, will help you burn the most calories in the least amount of time.
  2. Hydrate. Especially if alcohol was involved in the festivities. Hot water with lemon is a wonderful way to help detoxify your liver and boost your metabolism. A good rule of thumb is to drink half your body weight in kilograms each day.
    • Example: If you weigh 200 pounds, divide by 2.2 = ~91 kilograms. Therefore, a 200 pound individual should drink approximately 90 ounces (~11 cups) of fluid each day!
  3. Utilize your freezer. Rather than aiming to eat all your leftovers in the few following days, freeze the less healthy options. This will not only make it inconvenient for you to grab as a quick snack, but it will also encouraged you to eat it over a longer period of time and (ideally) in smaller portions.
  4. Fast. Fasting has been associated with a host of benefits including increased metabolism, reduced inflammation and improved blood sugar control. Visit my blog post What is Intermittent Fasting? Key Components for Success for the specifics.
  5. Drink a smoothie. Smoothies are a great way to obtain a ton of nutrients in one meal. Blending the foods can improve digestibility and make them more palatable, particularly for those spinach and kale haters. I love referring to Simple Green Smoothies for inspiration and recipe ideas!