Breakfast of Champions

We have all heard that breakfast is the most important meal of your day.  It "breaks" the "fast" that your body's been in all night while sleeping.  But eating breakfast seems. so. early...

If you have a tough time squeezing it in like I do, here are some quick breakfast ideas to help you jump-start your day!

SHAKEOLOGY
If you're familiar with The Beach Body Programs then you've probably heard about Shakeology.  It's my daily dose of dense nutrition.  It has over 70 Superfoods in it, protein, simple&complex carbs  and gives your body the nutrition it needs to power through your morning.  It's not a protein drink, although it does contain around 17 grams per serving - it's a meal replacement drink that comes in 4 flavors:  Vanilla, Greenberry, Chocolate & Strawberry.  It also comes in 2 vegan varieties:  Chocolate Vegan & Tropical Strawberry.  It is made with all organic, low glycemic ingredients and as a meal replacement is considered clean.  It's incredibly quick, tasty, convenient & I drink it everyday!  If you'd like to hear more about Shakeology, click here.

Oatmeal
Measure a 1/2 cup organic, dry oatmeal in a bowl.  Pour 1cup of boiling water over it and let steep for 3-5 minutes.  Top with plain greek yogurt, fresh berries & a drizzle of natural honey.

Overnight Oatmeal
It doesn't get any quicker than this!  Assemble the night before, heat in your microwave and enjoy!
1/2 Cup old fashioned oats
1 TBSP sunflower seeds
1TBSP of dried cranberries, blueberries or cherries
3/4 cup of skim milk (or milk of choice).  Mix it up, cover and refrigerate.  Heat in the morning!

Banana Wrap
Take a whole grain bread wrap and spread it with natural peanut butter (the kind with peanuts & salt - no added sugar like JIF).  Add in sliced bananas & top with cinnamon.  Roll up and enjoy!

Eggwhite scramble
Eggwhites are the power protein of the egg!  There is always a debate going if you should eat the yolk or not.  I think the yolk is a good, healthy fat and can play a role in clean eating.  If you don't think you can do just the whites, add 1 whole egg to 4 whites.  Scramble it up with a little oil spray, salt & pepper.  Top with a fresh tomato slice and avocado, or plop it all on a whole grain piece of toast like Ezekial Sprouted bread.  Try the Ezekial Raisin bread to add just a little sweetness to this sandwich!

We all know eating a healthy diet is important, but let's not forget about exercise!  It is the best anti-depressant we know of and the most underutilized.  Take time during your day to MOVE!  Go for a  walk, ride a bike or do a workout routine.  The only piece of exercise equipment we really need is a good pair of sneakers!  You can challenge yourself to do planks during commercials - we're just sitting there anyhow, or how about sit-ups or tricep dips off of your coffee table.  Be creative - you're body doesn't care where it gets it's exercise - just that it does!

The "HANDY" guide to portion control

Using your hands as a guideline for portion control is a good way to ensure you're getting the correct amount of food for your size.  Obviously the portion size for a 6'4" man would not be the same for a 5'2" woman!  You don't need an exact measurement of grams or ounces - just put food in your hands then transfer to plate.  Do this a few times so you visually see your portion sizes.  Remember - this is not an exact science!

PROTEIN PORTION
You should have six servings of protein per day.  A proper measurement of protein is what can fit in the PALM of your hand.

CARBS FROM FRESH FRUITS AND VEGGIES
Four to six servings of these are what's recommended for these complex carbohydrates.  A correct portion size is what can fit into two cupped hands.

STARCHY COMPLEX CARBOHYDRATES
Two to four servings is the magical number for these whole grains or other starchy carb sources such as starchy vegetables like peas.  Beans are also a good source.

HEALTHY FATS
Aim to include two to three servings of these in your diet each day.  These include healthy fats from fish, seeds, nuts and healthy oils.  A correct portion of a healthy fat is one scant handful of nuts, or one to two tablespoons of healthy oil such as olive or coconut oils.

Becoming Clean

Are you tired of the brain fog you've been under?  Our diets can do that to us!  We need to remember that food is fuel and we aren't going to get good mileage on this journey called life with crappy gas! It's time for a change.  Let's clean out our engines and get serious about our health.  Fill up on good old fashioned CLEAN food.  Rev up your engines and take the steps below to start eating clean!

What is clean eating?
     The soul of clean eating is eating food in it's most natural state, or as close to it as possible.  Simple ingredients - no additives or preservatives.  This isn't a diet - it's a lifestyle approach to food and it's preparation.  One. meal. at. a. time.

Eat multiple, small meals.
     You heard that right!  Eat three meals and two to three small snacks a day!  Include a lean protein, complex carbohydrate and plenty of fruits & vegetables with each meal.  This keeps your body energized, your blood sugar level and your body burning calories efficiently all day long.

If you can, make your meats, eggs, dairy and veggies organic whenever possible.

Drink at least 1/2 your body weight in ounces of water EACH DAY!  There is nothing better to hydrate you than water - it keeps you alert, curbs your hunger and gives you less wrinkles😊.

Get savvy with labels.  If you can't pronounce it, it's not clean!  Clean foods contain a short ingredient list.

Avoid all processed and refined foods: this includes sugar, white flour, breads & pasta.  Enjoy complex carbs such as whole grains instead.  Brown rice, millet & quinoa are good choices.

Know your enemies!  Steer clear of fried food, and foods high in sugar and saturated and transport fats.

Eat healthy fats.  Avocados are a good choice!  So are nuts, seeds, olive oil & fatty fish such as Salmon.

Learn about correct portion sizes and strive to eat them.

Eat local and in-season produce.