The most common reason I get for people skipping, hitting fast food or grabbing a crappy bar on the way out the door in the morning is TIME. Nobody's got time to start their day off with a halfway decent meal that won't make them crash a few hours later.IS THIS A VALID EXCUSE??Not anymore! Although I could argue all the reasons you should go to bed earlier, take time to make a 10 minute breakfast, oh yea eggs or yogurt take all of 3 minutes.. But hey today I will be nice & accept the answer of "I don't have time" & instead provide a solution in the form of a recipe.CHIA PROTEIN PUDDING to the rescue!I am totally against labeling ANY food as having magical superpowers or be the one ingredient you are missing to stay thin. Sorry if I had that answer I would be rich & not typing up this blog post. Chia seeds are often thrown into that superfood category so I will not claim for them to be but instead post a few nutritional components they contain:A 1 ounce (28 grams) serving of chia seeds contains:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are Omega-3s).
- Calcium: 18% of the RDA.
- Manganese: 30% of the RDA. (for what the RDA value is worth..aka not much..)
- Magnesium: 30% of the RDA.
- Phosphorus: 27% of the RDA.
- They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
- 1 Scoop PB flavored protein powder (I use quest nutrition, could try PB2?)
- 2 tbsp chia seeds
- 3/4c unsweetened almond milk (or milk of choice)
- 1/3 sliced banana
- Add protein powder, chia seeds & 1/4c almond milk to a small tupperware & stir to combine.
- Stir in the additional 1/2c almond milk, stir thoroughly & set in fridge for 20 minute or overnight in my case.
- In the morning I added a splash of milk to loosen the pudding up. Top w/ sliced banana & cinnamon. Easy & delicious.
- Berry Vanilla: use vanilla protein powder & top w/ favorite berries.
- Pumpkin: add canned pumpkin + pumpkin pie spice & top w/ chopped walnuts.
- Dark Chocolate Raspberry: use chocolate protein powder (or cocoa) & top w/ raspberries.
- Lemon Pistachio: Add in lemon extract or zest & top with pistachios.
- Cinnamon Apple: Add in cinnamon, vanilla & top w/ warm cinnamon apples & nuts.
by Emma Hammond 0 comments
The weekday breakfast is what starts our busy day off on the right, or often totally wrong foot. Most people are rushing out the door & lucky to give their bodies any fuel to power through their mornings. The standard diet is a high carb, high sugar option such as cereal, bagels, pastries & granola. I totally understand the lack of wanting to dedicate much time to dirtying up extra pans. Our brains are on so many to do's that building the perfectly balanced breakfast isn't always feasible. While I do suggest some awesome make ahead meals such as a healthy frittata, sometimes you just have to grab what's on hand & go!My husband is absolutely one of those people & for years grabbed his individual flavored yogurt, topped it with some pre-packaged granola & quickly consumed on the way out the door. Insert Emma...*evil laugh*...Overtime I started to offer him a few simple swaps to upgrade the nutrition he was getting. I knew he would not be on board with adding any more difficulty to his morning routine so instead of aiming for perfection, we aimed for homemade higher quality.Old Breakfast:
- 1/2c Cherry Vanilla Granola (Back to Nature):
- 1/2c Homemade Granola (recipe below)
Classic Homemade Granola:
2 cups Old Fashioned Oats (we use gluten free)
2 tbsp coconut oil
1/4c honey or maple syrup (I use 2tbsp honey + 2tbsp maple)
1 tsp salt
1 tsp vanila
1. Pre-heat oven to 300 degrees & line baking sheet w/ foil.
2. Whisk together coconut oil, honey, salt & vanilla in a bowl.
3. Add oats & stir to coat throughly.
4. Add granola to baking sheet & cook for 30 - 35 minutes or until golden brown, stirring once midway through.
5. Let cool & store in airtight container.
* I have reduced both the oil & honey for a less sweetened version which turned out great. I usually add chopped almonds to this basic mix for extra crunch!
You may not be completey ready to do a full pantry clean, ditch every food habit you're attached to or strive to be the next healthy iron chef. BUT that doesn't mean that the small upgrades over time won't add up! Change your mindset to view it as what nutrition can you ADD to your meals, instead of what has to be taken away!
Small changes over time creates consistency. Consistency trumps perfection every time!
What's one staple in your diet you KNOW is not ideal but need help to upgrade? Let me know so we can troubleshoot it together! Leave me a comment or email me at: email@example.com
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