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5 Fast Healthy Breakfast Options to Fuel Your Fitness

Healthy Breakfast Choices for Busy People in a Hurry

healthy breakfast, food, nutrition, whole-body health

Are you interested in focusing on making better food choices for a healthy breakfast to nourish your whole-body health, but have a hectic busy lifestyle and find yourself eating on the run, more than sitting down for a relaxing meal?

While chatting with participants in my Pilates group training class this week, we got on the topic of food, nutrition, and healthy eating habits.  What to buy, how to shop, and what the heck to eat for a healthy breakfast, when you’re in a hurry.

I believe we really DO know what we should be eating to stay healthy, it’s just there are so many options for tasty crap out there, that we’ve been fooled into thinking we’re actually getting nutrients with our wasted empty calories when we choose to eat fast-food, and junk!

Honestly, it doesn’t take any more time to fix yourself a healthy breakfast than it does to wait in the drive thru lane.  You just might have to actually remember you have food in the fridge and take five minutes before you dash out the door to grab it and go!

I have to admit, I’m just like my clients, and don’t take a lot of time to plan for breakfast (or any meal for that matter!)  And I LOVE to cook.  But don’t always take the time to fix meals.  And with the myriad of food allergies, and health issues I’ve had over the past couple of years, I much prefer fixing my meals instead of eating out!  I can gain 5+ pounds with 1-2 meals eaten out.  Do this regularly and it’s no wonder why Americans getting fatter instead of skinnier.  My whole body feels better with good nutrition, and I know yours does too.  Our bodies are begging us to make better food choices.  And a healthy breakfast is the best way to start the day!

If you’re one of the millions of busy folks out there who eats out more than you fix and pack meals and snacks, I want to encourage you to commit to a week of healthy meals that you make at home and take with you!  Maybe it’s only making a change to fix and pack healthy breakfast meals for the week.  Or go for it – and commit to fix ALL your meals and snacks.  I’d be curious to know how your body feels after only one week of better nutrition.

In my group class discussion about healthy breakfast ideas, one of the comments was, “I’ve got to be able to eat it while I’m driving to work!”  Sadly, too many of us are in this situation…  Multi-tasking meals means you’re not really paying attention to what you’re eating.  Your brain-body connection (stomach-to-mouth) is not the main priority when you’re driving.  The brain has to focus on what you’re doing to dodge traffic and stay safe on the road.  It’s not any different than eating while watching TV or a movie, or “working thru lunch” and chowing down while working on your computer or skimming thru posts on Facebook or Pinterest on your phone.  If you’re disengaged with what you are feeding yourself, you’re not going to realize how many calories you’ve eaten to know when to stop, or even realize when you’re full.  Please keep this in mind my busy friends…paying attention to what you’re eating, and how much, and enjoying every morsel is a part of the nourishing experience of good nutrition.

Taking the “I need to be able to eat a healthy breakfast on-the-go”  comment into consideration, along with being sure that you’re consuming a reasonable amount of calories for one meal (and not a whole day’s total calorie intake during your first meal) consider these four tips for meal planning and prep:

4 Tips for Healthy Breakfast Meal Prep

  1. Prepare your healthy breakfast meals in small plastic containers, or small glass mason jars.
  2. Snack size zip lock bags can also help with portion control.
  3. Prep breakfast for several days (or the whole week) so it’s easy to grab & go.
  4. Eat your leftovers for breakfast. Who says breakfast has to be breakfast food?
    (I have a friend who eats a salad every day for breakfast!)  Why not?

Here are 5 of My Favorite Fast Healthy Breakfast Options

  1. 4 Dried Figs and 1 oz raw Pecans = 389 calories
  2. 2 T Nut Butter, 1 tsp Cacao Nibs, and a sliced Apple. = 301 calories
  3. Paleo Wrap + 2 T Nut Butter & 1 T Fruit Spread = 290
  4. Coconut Milk Smoothie – 1 C coconut milk + protein powder + 1 fruit = 268 calories
  5. 4 oz Sausage + Spinach + 1 oz Mozzarella Cheese = 417

(calorie counts listed here are approximate)

There are so many other options for an easy healthy breakfast…

Granola and Nut Butter plus a fruit, a healthy food bar,  nuts and dried fruit, scrambled egg and spinach, protein pancakes or waffles (easy to make ahead and store in the fridge, smear on a little nut butter and jelly you’re good to go!)  Paleo Balls (another easy to make option that stores and packs easily for a quick snack or a meal.)  Grits are another favorite of mine…I even like them cold.  Grits + cheese + a tsp of jalapeno juice, and if you want a little more protein, add a hard-boiled egg – YUMMY!

If you’ve never experimented with sushi rice, here’s another idea for you.  Follow the directions to cook the sushi rice (sticky rice).  Then choose what you want to mix in.

For a sweet healthy breakfast: Mix in chia seeds or sesame seeds, chopped nuts, dried fruits, and/or coconut flakes, and maybe some nut butter or honey.

For a savory breakfast: Mix in scrambled eggs, cooked chopped veggies, cooked sausage, or chicken, or bacon (pick a protein), and your favorite herbs.

Lay a piece of parchment paper in the bottom of your pan, and put the mixture in and pat firmly.  Let chill, then slice and wrap for a simple healthy breakfast you can grab and go.

I haven’t mentioned oatmeal, or yogurt, or juicing, and who’s to say you can’t eat hummus and veggies for breakfast?  Or drink a nice warm bowl of chicken soup?  Oh and I’m a big fan of meatballs.  You can make a big batch and freeze them in little to-go-bags.  I make mine with chicken and zucchini, or turkey and zucchini, or beef and radishes… Gives me a protein and veggie in every bite.  And meatballs are every bit as good cold as they are heated up.

I’m getting hungry just thinking about all the good things I can eat for a healthy breakfast!  Hope you’re inspired to focus on food and make some healthy breakfast choices this week.
Please drop a comment and share your favorite fast healthy breakfast meals.  Love to see what we can add to this list to help you make healthy breakfast choices with your busy schedule.

We are what we eat.  Feed your body good food.  Start every day out right with a good healthy breakfast to fuel your engine for a fantastic day!

Posted by administrator in Food and Nutrition, Recipes for Healthy Eating.

Healthy Sugar-Free Chocolate Recipes – Yummy!

Sugar-Free Chocolate Recipes You’ve got to try these Sugar-Free Chocolate recipes made with Stevia.

These Chocolate Bites (Bombs) are Yummy!  In the picture the lighter chocolates are my Cappuccino Chocolate Bites, and the darker ones are Double Chocolate Almond bites.  Trust me, you’re going to want to make these sugar-free chocolate recipes.

I Love Chocolate!  Bet you do too if you’re reading this.  I’m celebrating a 30 pound weight-loss since Thanksgiving, and am working on re-setting my metabolism to maintain my new “skinny” weight.  Sugar and fat have been non-existent in my diet for a while, which has meant no chocolates or desserts (other than fruit, which can be very satisfying.)  But OH fruit with Chocolate tastes so much better.  And it’s funny, while I used to consume too many calories (and not always the best types of calories) which had my body gaining weight, holding onto inflammation, and hyper-sensitive to way too many foods.  I’m now able to eat a lot of things that used to bother me, and now I’m actually finding it difficult to get in all the calories I need to be consuming daily to maintain my weight!

Which is how I found these fabulous sugar-free Chocolate recipes.  And of course because I find it completely impossible to actually follow a recipe, I’m now off on a tangent creating a bunch of new variations to taste and try!

I’m listing my first two recipes in this post since after posting this pic of my chocolates on Facebook, I had a bunch of people begging for these recipes.  They are super-easy to make, give it a try and let me know what you think.

Double Chocolate Almond Bites (Bombs)

Dark Chocolate Layer
2 T Coconut Oil, melted
1 T Hershey’s Special Dark Cocoa Powder
2 dropperfuls Stevia (I used chocolate flavored stevia)

Almond Chocolate Layer
1 T Coconut Oil, melted
1 T Almond Butter
½ T Unsweetened Cocoa Powder (I used the Dark cocoa powder)
1 dropperful Stevia (I used chocolate flavored stevia)
sprinkle of Pink Salt

Directions:

  1. Combine all ingredients for Dark Chocolate Layer in measuring cup with pour spout
  2. Pour into tray (I used candy molds, but an ice cube tray, or mini-muffin tins work great too)
  3. Place in freezer until solid.  5-10 min.
  4. Combine all ingredients for Almond Chocolate Layer
  5. Pour on top of solidified Dark Chocolate Layer
  6. Return to freezer until solid

By my calculations the entire recipe is approximately 465 calories.  So depending on how many you make, divide 465 by the number of bites and you’ll have a per bite calorie count.  I ended up with 15 little chocolates so approximately 31 calories each!  If you’re using ice cube trays you might have bigger bites and more calories per piece!

Cappuccino Chocolate Bites (Bombs)

These are the “BOMB!”  So yummy!

Ingredients:

4 T Coconut Oil
1 T Hershey’s Special Dark Cocoa Powder
2 packets of FUXION Ganomas Café Cappuccino USA
2 dropperfuls of Stevia (I used toffee, but chocolate, or plain would be great too)
1 T Cacao Brew (fine-ground roasted cacao beans)  World Berries brand from Natural Grocerers.

Directions:

  1. Melt Coconut oil
  2. Add cocoa powder, dry Cappuccino powder, stevia, and cacao bits
  3. Pour into candy mold, ice cube tray, or mini-muffin tins
  4. Freeze until solidified.

A tad higher total calories on this recipe 562, but I poured more bites out of this, 20 to be exact, so my actual per piece calorie count came out to 28 per bite.  Do the math, it will depend on how big your bites end up being.

These are such a great alternative to a candy bar!  Healthy fat, sugar-free, and YUMMY!  I’m sure once you whip up a batch, you’re going to start creating your own delicious flavor combinations.  Have fun making healthy sugar-free chocolates in your own kitchen with these two sugar-free chocolate recipes.

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You can find the original recipe for Double Chocolate Almond Bites (Bombs) on this website – http://nutrimostrecipes.com/

The Cappuccino Packets that I used to flavor my Cappuccino Chocolate Bombs is from a new company called FUXION, that’s in pre-launch in the USA (and full disclosure, I’m an independent business owner, and super-jazzed up about these products and the company!)  The FUXION product used in my cappuccino chocolate bites is Ganomas Café Cappuccino USA, this product makes a fabulous drink, and I’ve got another recipe or two to share that I’ve come up with using this. (P.S. I didn’t use to like coffee, but LOVE drinking this!)  If you want to check it out, and order some to make chocolates, click here. And please contact me if you’d like to learn more about the FUXION opportunity.

Posted by administrator in Recipes for Healthy Eating.

Gluten-Free Graham Cracker Recipe

gluten-free graham crackersIt’s Time to Start Baking with this Gluten-Free Graham Cracker Recipe

I love Graham crackers!  But in an attempt to stay healthy and avoid foods my body can’t tolerate – graham crackers are on the list of stay-away from foods…until I found this gluten-free graham cracker recipe.  YUMMY!!!

I have to just say that you can’t be in a hurry to bake these.  It’s going to take some time.  My first batch actually took me three days.  I promise it doesn’t have to take this long, but there is a lot of waiting and chilling involved to end up with a good cracker.  So patience is important – and I promise it will be worth the wait.

I’ve had a few requests since I posted a pic of my gluten-free graham crackers on Facebook, so keep reading for the Gluten-Free Graham Cracker Recipe

Posted by Aliesa George in Food and Nutrition, Recipes for Healthy Eating.

Baked Potato Recipe – Better than Fries

This baked potato recipe looks so good I just had to share.  My food allergies and food sensitivities won’t allow me to eat white potatoes or olive oil right now, but with a few modifications, I can’t wait to try this baked potato recipe!

I’m going to try it with sweet potatoes, and then am wondering what other veggies might make the cut…  Thinking rutabaga’s might work well too!

If you decide to experiment and play with your veggies – let me know what else you’ve sliced and baked that worked well to adapt and modify this baked potato recipe for other crisp oven-baked veggies.

potatoe

Gotta give credit where credit is due.  I discovered this little gem on my facebook wall, from 1000000 Ideas & Products – a very cool page.  Enjoy!

Posted by tonyab in Recipes for Healthy Eating.

Dairy-Free, Gluten-Free, Cream of Celery & Chicken Soup Recipe

Cream of Celery & Chicken SoupWell I believe January has been declared SOUP Month.  And there is nothing I love more than a hot bowl of soup on a cold day in the middle of winter.  Since my food allergies and intolerances seem to be a moving target, and buying ready-made anything is almost impossible because there are too many ingredients I’m trying to avoid, creating new recipes for things that I CAN eat seems to be my best option for a good meal.  Aside from safe, I’m pretty sure a good healthy, home-cooked meal is more nutrient dense and preservative-free. So, I suppose in some ways I’m grateful for being forced into the kitchen to become “Suzie-homemaker.”  Since I posted a photo of my tasty dairy-free, gluten-free cream of celery soup recipe on Facebook, I’ve had a few requests for the recipe, so here it is.  Whip up a batch and let me know how much you love it!

Posted by Aliesa George in Food and Nutrition, Recipes for Healthy Eating.

Gluten-Free Lefse Flatbread Recipe

I love bread, and especially flatbreads.  But once I discovered all of my food allergies, being able to buy or eat any pre-made bread/cracker products or even “gluten-free” breads hasn’t been possible because they all contain too many ingredients that aren’t safe for me to eat.   If I don’t make it myself, I pay the consequences…  So I’ve had to get creative in the kitchen to cook egg-free, dairy-free, wheat-free, rice-free, bean-free, sugar-free, and so many other ingredients too numerous to list!

As a kid, we always ate Lefse at my Grandma’s house.  Lefse is a potato-based flatbread, very similar to a tortilla.  Remembering it was potato-based, and I can eat potatoes, I got excited at the possibility of a gluten-free Lefse flatbread in my life. 

Posted by Aliesa George in Recipes for Healthy Eating.

January is National Soup Month – What’s Your Favorite Soup?

Amazing!  There is something to celebrate or acknowledge every month, and on almost every single day of the year.  Did you know that January is officially National Soup Month?  Are you eating soup this month?  Usually a great cold-weather food for those of us who enjoy Winter in January.  Soup warms the belly, and feeds the soul.

Here’s the scoop on Soup:

Posted by Aliesa George in Food and Nutrition, Mind-Body Health, Recipes for Healthy Eating.

January is National Soup Month – What's Your Favorite Soup?

Amazing!  There is something to celebrate or acknowledge every month, and on almost every single day of the year.  Did you know that January is officially National Soup Month?  Are you eating soup this month?  Usually a great cold-weather food for those of us who enjoy Winter in January.  Soup warms the belly, and feeds the soul.

Here’s the scoop on Soup:

Posted by Aliesa George in Recipes for Healthy Eating.

Soy-Free Mayo To Go

It’s a challenge to find soy-free mayonnaise!  So I was thrilled last week to be shopping in Lawrence, KS and of all things to find Au Marche – a European market.  On the shelves fabulous food items from around the globe.  The clerk could actually read German, so when I brought these cute little tubes of Mayo & Mustards up to the register and asked about ingredients he was happy to help.

Posted by Aliesa George in Food and Nutrition, Recipes for Healthy Eating.

Do You Have A Soy Allergy?

Did you know that according to the Asthma and Allergy Foundation of America, Soy is among the most common foods that cause allergic reactions? Soy is as prevalent in the foods we eat today as high fructose corn syrup!  Soy milk, soy flour, soy grits, soy meal, soy sauce, soy oil…and more!

Posted by Aliesa George in Food and Nutrition, Recipes for Healthy Eating.