Health

It’s time for The Plan!

The last two weeks I wrote about getting hydrated and dumping the excess sugar in your diet.

This week we are starting to focus on THE PLAN, or what to eat for breakfast, lunch, dinner and snacks. When thinking about breakfast it’s really important to make sure that you are starting your day with enough protein to give you steady energy and focus. The biggest mistake I see is when people have sugary cereals or juices or too many carbs without protein at the beginning of the day.

Whatever you have for breakfast is what you will crave for the rest of the day. If you start the day “sweet” you will crave more “sweet”. We need the balancing power of protein and fiber, along with those carbs, to slow down the sugar response and keep our blood sugar balanced.

What’s for Breakfast?

My top five recommendations:

1. Green Smoothie! Why? A green smoothie is very nutrient dense. Many people in the nutrition industry focus on calories….not me, I focus on how many nutrients are packed into the foods we choose. The greens are full of minerals that will help decrease your cravings for sugar and salt. Greens also have protein…who knew!?! It’s as easy as putting a handful of greens such as collards, swiss chard, spinach, or parsley in a blender along with a cup of frozen fruit such as blueberries, strawberries, raspberries, then toss in a banana or avocado to make it smooth and pour in enough liquid (almond milk, coconut milk or water) to make it the consistency you like!

2. Eggs! Scramble up some eggs and load it up with veggies. Start by sauteing items such as onions, mushrooms, peppers, spinach, or other favorite veggies and then add to your scrambled eggs or omelette. You can wrap it in a tortilla for a breakfast burrito on the go!

3. Oatmeal! High in fiber for sustained fuel, oatmeal makes a good breakfast. Put some fresh fruit and almond milk on it for fun!

4. Greek yogurt with berries and a granola crunch. Be careful on this one!! Watch for sugar by reading your labels. Greek yogurt is higher in protein, but some are also high in sugar! Try to stay around 5g of sugar (some are as high as 20g, do not eat these!) Same with granola, read your labels and look for high protein and fiber and low sugars! Also no artificial sweeteners!

5. Whole grain toast or english muffin with peanut butter or almond butter. Make sure you buy real nut butters that have no sugar added….just crushed nuts.

One of my favorite things for breakfast is a Green Smoothie!
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Give this one a try: Put all items in a blender and enjoy!
Strawberry Spinach
2 large handfuls spinach
1 cup frozen strawberries
1 banana
2 T chia seeds
2 cups almond milk

Chia seeds are packed with protein, fiber and Omega 3 fatty acids, and are beneficial for everything from weight loss, to joint and muscle mobility, to cardiovascular health, to improving memory and other brain functions. Chia seeds have the advantage of keeping you feel fuller longer and are excellent for weight loss!

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October 22, 2014
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