You know that old saying "Breakfast is the most important meal of the day?" Its an old saying for a reason - its TRUE!
Breakfast
is just that - time to break your fast. After not eating for at least
10 hours (because you closed the kitchen well before bedtime, and
you're getting plenty of sleep, right?) your body is ready to refuel
with healthy food. And you might find - as I do - that starting the
day eating clean makes it a little easier to eat right all day long!
Here's
a great clean meal that will get your calorie-burning engine going and
set you up for a successful and energy-full day. As a bonus? It is
delicious and will leave you satisfied!
*********************
OatMEAL!
1/2 c Olf fashioned rolled oats/1 c hot water
1 tsp brown sugar
1/2 banana
Scrambled Eggs:
1 whole egg
2-3 egg whites
*add pepper for flavor
12-16 oz water with a packet of Emergen-C
Total Calories: 320-340
Total Fiber: 5 grams
Total Protein 19-34 grams
More than 100% of your daily vitimin C requirement
Includes potassium (banana), which is important when exercising
*****************
Your Challenge: Start EVERY day with a healthy, nutrient-rich, breakfast!
Remember: breakfast like a queen, lunch like a princess, and dinner like a pauper.
Eat your (clean) breakfast - your body will love you for it!
Showing posts with label Breakfast. Show all posts
Showing posts with label Breakfast. Show all posts
Friday, May 30, 2014
Monday, February 10, 2014
Healthy Breakast Options
They say that breakfast is the most important meal of the day. But somehow it seems to be the hardest meal for many people to eat. They don't want to eat in the morning or they are too busy. Kids too, they get up and rush to get dressed and off to school. This week I wanted to offer some breakfast ideas and I also wanted to provide a clean eating option for creamer in your morning coffee. I compiled a list of breakfast ideas on my blog, E-mealplanning.com. You can find the list of healthy breakfasts that you can eat on the go, here. You can also look back at all of the breakfast related posts here on this blog.
So often we are brain washed to think that fat free, sugar free is better for us. If a food in it's whole, natural state is fat free and sugar free, then yes, it probably is. But processed and chemical-laden food that is created to be fat free and sugar free is often no good. Taste good? Maybe. Good for you? No. So after seeing so many Mamas listing in their food logs processed coffee creamers I went in search of alternatives. What I discovered is that it's so easy to make something yourself! And it's less calories and clean eating! Creamy half and half mixed with skim milk, sweetened with sugar or honey and a little bit of vanilla extract. Simple, not processed and 25 calories in 2 tablespoons. Coffeemate French Vanilla creamer (liquid) is 35 calories in 1 tablespoon and contains partially hydrogenated soybean oil. Hydrogenated oils contain trans fats. In a single tablespoon it's less than 1 gram. If you use 2 tablespoons in your coffee it becomes 1 gram and if you have that every day, it can add up. So here is a recipe I found for clean, simple Vanilla Coffee Creamer.
Do you want non dairy? Its simple to just swap out for any non dairy milk. Or if you don't want to make it, Organic Valley has great products and they make a non-dairy coffee creamer.
If you need more ideas/inspiration or have questions, please comment here or email me at erika@e-mealplanning.com
So often we are brain washed to think that fat free, sugar free is better for us. If a food in it's whole, natural state is fat free and sugar free, then yes, it probably is. But processed and chemical-laden food that is created to be fat free and sugar free is often no good. Taste good? Maybe. Good for you? No. So after seeing so many Mamas listing in their food logs processed coffee creamers I went in search of alternatives. What I discovered is that it's so easy to make something yourself! And it's less calories and clean eating! Creamy half and half mixed with skim milk, sweetened with sugar or honey and a little bit of vanilla extract. Simple, not processed and 25 calories in 2 tablespoons. Coffeemate French Vanilla creamer (liquid) is 35 calories in 1 tablespoon and contains partially hydrogenated soybean oil. Hydrogenated oils contain trans fats. In a single tablespoon it's less than 1 gram. If you use 2 tablespoons in your coffee it becomes 1 gram and if you have that every day, it can add up. So here is a recipe I found for clean, simple Vanilla Coffee Creamer.
Do you want non dairy? Its simple to just swap out for any non dairy milk. Or if you don't want to make it, Organic Valley has great products and they make a non-dairy coffee creamer.
If you need more ideas/inspiration or have questions, please comment here or email me at erika@e-mealplanning.com
Monday, January 13, 2014
Smoothies
If you were lucky enough to get a Vitamix or Ninja as a gift recently then you are probably looking for all kinds if smoothie recipes.
Here is a great little smoothie chart to give you inspiration for your own fruit and veggie combinations.
This smoothie is a little different and if you are someone who doesn't like a thick texture, you may not like this, but any good blender will make it very smooth: Banana Oatmeal Smoothie
It's delicious and very filling. I highly recommend that all the ingredients be cold and/or frozen. It's a great use for leftover oatmeal or make some oatmeal before bed, stick it in the fridge and then use it with frozen bananas. It's perfect for after a Bootcamp session!
My personal go to smoothie that I like is very simple. Pineapple, mango, banana, Greek yogurt (I usually have vanilla on hand) and then either vanilla almond milk or orange juice. When I'm making it just for myself it's just two or three chunks of each fruit, two heaping tablespoons of yogurt and then I start with a 1/4 cup of liquid and pour in more as I blend until it is the consistency I like (I prefer thicker). If I have little cutie mandarins, I'll throw one of those in too. I don't use crushed ice because I use frozen fruit and don't want to water it down.
What about green smoothies? Wondering how they taste or what is the best way to make one? Here is a great one for you to start with. Beginner's Green Smoothie.
I personally don't consider a smoothie a replacement for a meal, especially since my usual smoothie is mostly fruit with juice and a little yogurt, but it can be a great start for breakfast first thing in the morning followed with whole wheat toast and peanut butter. There is a whole world of protein powders to choose from as well as vitamin supplements that can be added to make a smoothie a vehicle for more nutrition and fuel for starting your day.
Leave a comment and share your favorite smoothie!
Here is a great little smoothie chart to give you inspiration for your own fruit and veggie combinations.
This smoothie is a little different and if you are someone who doesn't like a thick texture, you may not like this, but any good blender will make it very smooth: Banana Oatmeal Smoothie
It's delicious and very filling. I highly recommend that all the ingredients be cold and/or frozen. It's a great use for leftover oatmeal or make some oatmeal before bed, stick it in the fridge and then use it with frozen bananas. It's perfect for after a Bootcamp session!
My personal go to smoothie that I like is very simple. Pineapple, mango, banana, Greek yogurt (I usually have vanilla on hand) and then either vanilla almond milk or orange juice. When I'm making it just for myself it's just two or three chunks of each fruit, two heaping tablespoons of yogurt and then I start with a 1/4 cup of liquid and pour in more as I blend until it is the consistency I like (I prefer thicker). If I have little cutie mandarins, I'll throw one of those in too. I don't use crushed ice because I use frozen fruit and don't want to water it down.
What about green smoothies? Wondering how they taste or what is the best way to make one? Here is a great one for you to start with. Beginner's Green Smoothie.
I personally don't consider a smoothie a replacement for a meal, especially since my usual smoothie is mostly fruit with juice and a little yogurt, but it can be a great start for breakfast first thing in the morning followed with whole wheat toast and peanut butter. There is a whole world of protein powders to choose from as well as vitamin supplements that can be added to make a smoothie a vehicle for more nutrition and fuel for starting your day.
Leave a comment and share your favorite smoothie!
Friday, November 4, 2011
Weekly Challenge #45: Break(your)fast
Breakfast is the most important meal of the day.
Broken record, right? In this case, the old cliche' is really true.
One of the most important things Mama Bootcamp tries to teach is how important it is to eat (i.e. FUEL your body) every 2 to 4 hours. We do this for a couple of reasons. First of all, if you keep yourself from getting too hungry, you'll make better food choices instead of just eating whatever you can get your hands on because you're "starving." But more importantly, eating frequent small meals or snacks keeps your metabolism steady so that energy levels are consistent. Eating every 2 to 4 hours also helps alleviate fatigue and hunger. Your body is always fueled and burning calories.
Imagine a sumo wrestlers - picture him in your head. He eats in order to gain as much fat as possible while using muscle for energy. How does he do that? In addition to making less-than-healthy food choices, he also eats only every 8 hours. If you starve your body all day you are doing the same thing; you are using your muscle for calorie burning instead of fat.
So...back to breakfast.
By the time you wake up in the morning (hopefully after a really good night's sleep), it has usually been at least 10 hours since you last fueled your body. You need to eat as soon as possible in order to refuel your body and turn your metabolism (calorie burning machine) back on. If you skip breakfast, your body will store away fat, and burn muscle to get what it needs instead of burning away the fat.
Now that you know WHY breakfast is important, let's talk about the WHAT! Sorry to break it to you, but coffee isn't breakfast, even if it has milk in it. Around 300 calories is a good target to get your day going.
Try to get in some whole grains, fiber, fruit and some protein. These will not only get your metabolism humming, but will give you the energy you need to get through the first few hours of your day. Add in 40 ounces of water by noon, and you'll be a calorie burning machine!
Your challenge this week: Eat breakfast every single day! Try something new, or stick to an old (HEALTHY!) favorite. And then share the love - come back here and leave a comment letting us know what you had for breakfast and how it helped fuel your day!
I'll start: My go-to breakfast is a whole wheat sandwich thin toasted crispy, with a thin layer of crunchy peanut butter on top. I eat it with a cold crisp tart apple cut into wedges. I've got my whole grain, healthy protein, fruit, and fiber all in one! Combined with my cup of coffee (okay, more than one cup) it give me all the fuel I need to get through the morning chaos.
Break your fast the healthy way EVERY day. Your body will love you for it.
Broken record, right? In this case, the old cliche' is really true.
One of the most important things Mama Bootcamp tries to teach is how important it is to eat (i.e. FUEL your body) every 2 to 4 hours. We do this for a couple of reasons. First of all, if you keep yourself from getting too hungry, you'll make better food choices instead of just eating whatever you can get your hands on because you're "starving." But more importantly, eating frequent small meals or snacks keeps your metabolism steady so that energy levels are consistent. Eating every 2 to 4 hours also helps alleviate fatigue and hunger. Your body is always fueled and burning calories.
Imagine a sumo wrestlers - picture him in your head. He eats in order to gain as much fat as possible while using muscle for energy. How does he do that? In addition to making less-than-healthy food choices, he also eats only every 8 hours. If you starve your body all day you are doing the same thing; you are using your muscle for calorie burning instead of fat.
So...back to breakfast.
By the time you wake up in the morning (hopefully after a really good night's sleep), it has usually been at least 10 hours since you last fueled your body. You need to eat as soon as possible in order to refuel your body and turn your metabolism (calorie burning machine) back on. If you skip breakfast, your body will store away fat, and burn muscle to get what it needs instead of burning away the fat.
Now that you know WHY breakfast is important, let's talk about the WHAT! Sorry to break it to you, but coffee isn't breakfast, even if it has milk in it. Around 300 calories is a good target to get your day going.
Try to get in some whole grains, fiber, fruit and some protein. These will not only get your metabolism humming, but will give you the energy you need to get through the first few hours of your day. Add in 40 ounces of water by noon, and you'll be a calorie burning machine!
Your challenge this week: Eat breakfast every single day! Try something new, or stick to an old (HEALTHY!) favorite. And then share the love - come back here and leave a comment letting us know what you had for breakfast and how it helped fuel your day!
I'll start: My go-to breakfast is a whole wheat sandwich thin toasted crispy, with a thin layer of crunchy peanut butter on top. I eat it with a cold crisp tart apple cut into wedges. I've got my whole grain, healthy protein, fruit, and fiber all in one! Combined with my cup of coffee (okay, more than one cup) it give me all the fuel I need to get through the morning chaos.
Break your fast the healthy way EVERY day. Your body will love you for it.
Monday, May 30, 2011
Jodi's marmalade and granola
 |
| Photo via getnatured.com |
Recently we asked you on Facebook for your favorite recipes or snack ideas. Bootcamper Jodi shared this recipe for marmalade and granola. Yum, thank you Jodi!
Marmalade and Granola
The key to the recipe is the marmalade. It can also be used as a substitution for jam with peanut butter, on toast or a muffin, or with a curry dinner as a condiment.
Mix together:
1/2 cup nonfat cottage cheese
1/2 cup nonfat yogurt
1 teaspoon marmalade (see recipe below)
2 Tablespoons granola, Kashi or Grape-Nuts
Marmalade recipe:
2 whole oranges (option: add strawberries with the oranges)
1/2 cup dates
1 cup apple juice concentrate
optional: chopped walnuts
- Wash oranges and cut in quarters (do not peel).
- Place in food processor with dates and process to chop fine.
- Transfer to a sauce pan.
- Add apple juice to fruit mixture and bring to simmer.
- Cook until orange rind is very tender (stirring frequently), and marmalade is thickened.
If you have a recipe or snack idea to share, please email it to Mama Bootcamp food coach Allison Brewer (aka "Allibrew") at allibrew@gmail.com. Thank you!
Saturday, May 21, 2011
Weekly Challenge #21: Break your Fast the RIGHT Way
You know that old saying "Breakfast is the most important meal of the day?" Its an old saying for a reason - its TRUE!
Breakfast is just that - time to break your fast. After not eating for at least 10 hours (because you closed the kitchen well before bedtime, and you're getting plenty of sleep, right?) your body is ready to refuel with healthy food. And you might find - as I do - that starting the day eating clean makes it a little easier to eat right all day long!
Here's Coach Renee's favorite breakfast recipe. She says: "This meal helped me achieve my weight loss goal and continues to help me feel energized and ready for exercising!"
*********************
OatMEAL!
1/2 c Olf fashioned rolled oats/1 c hot water
1 tsp brown sugar
1/2 banana
Scrambled Eggs:
1 whole egg
2-3 egg whites
*add pepper for flavor
12-16 oz water with a packet of Emergen-C
Total Calories: 320-340
Total Fiber: 5 grams
Total Protein 19-34 grams
More than 100% of your daily vitimin C requirement
Includes potassium (banana), which is important when exercising
*****************
Your Challenge: Start EVERY day with a healthy, nutrient-rich, breakfast!
Remember: breakfast like a queen, lunch like a princess, and dinner like a pauper.
Eat your (clean) breakfast - your body will love you for it!
Breakfast is just that - time to break your fast. After not eating for at least 10 hours (because you closed the kitchen well before bedtime, and you're getting plenty of sleep, right?) your body is ready to refuel with healthy food. And you might find - as I do - that starting the day eating clean makes it a little easier to eat right all day long!
Here's Coach Renee's favorite breakfast recipe. She says: "This meal helped me achieve my weight loss goal and continues to help me feel energized and ready for exercising!"
*********************
OatMEAL!
1/2 c Olf fashioned rolled oats/1 c hot water
1 tsp brown sugar
1/2 banana
Scrambled Eggs:
1 whole egg
2-3 egg whites
*add pepper for flavor
12-16 oz water with a packet of Emergen-C
Total Calories: 320-340
Total Fiber: 5 grams
Total Protein 19-34 grams
More than 100% of your daily vitimin C requirement
Includes potassium (banana), which is important when exercising
*****************
Your Challenge: Start EVERY day with a healthy, nutrient-rich, breakfast!
Remember: breakfast like a queen, lunch like a princess, and dinner like a pauper.
Eat your (clean) breakfast - your body will love you for it!
Wednesday, March 16, 2011
Breakfast from the crockpot: Cream of wheat berries
This is a simple way to try a brand new whole grain for a nourishing hot breakfast!
Cream of Wheat Berries
Serves 4
1/2 cup wheat berries*
1/4 cup cracked wheat*
1/2 cup rolled (old-fashioned) oats
4 cups water
1/4 teaspoon ground cardamom or cinnamon
1/2 cup dried cranberries
If you're feeling adventurous, get creative with this recipe! Substitute different grains, add chopped apples, try raisins instead of cranberries, or use different spices. It's up to you!
Cream of Wheat Berries
Serves 4
1/2 cup wheat berries*
1/4 cup cracked wheat*
1/2 cup rolled (old-fashioned) oats
4 cups water
1/4 teaspoon ground cardamom or cinnamon
1/2 cup dried cranberries
- In a 3 1/2 to 4 quart crockpot, combine the wheat berries, cracked wheat, oats, and water. Stir in the cardamom (or cinnamon). Cover and cook on low for 6 to 8 hours. (Note: a holiday light timer can be used to automatically shut off the crockpot, if necessary.
If you're feeling adventurous, get creative with this recipe! Substitute different grains, add chopped apples, try raisins instead of cranberries, or use different spices. It's up to you!
Wednesday, November 3, 2010
Bored with food? Go exploring!
Does your grocery list look the same every time you go to the store? It's time to shake things up!
Feel free to share you discoveries and recipes in the comments!
Here are two things to try:
- Try one new veggie and/or fruit each week. Peruse the produce section of your supermarket to find something that you haven't had before (or haven't had in awhile). Pomegranates are beginning to appear in stores- how long has it been since you had one? (Tip for opening a pomegranate.)
- Visit the bulk foods section and choose a new-to-you whole grain. Use in place of rice in a dish, top with roasted veggies, or serve warm for breakfast with fruits and nuts. One excellent grain to try is farro.
Feel free to share you discoveries and recipes in the comments!
Saturday, September 4, 2010
Saturday Switch: Fall is on its way!
September is here and fall is just around the corner. Many apple farms will begin opening this weekend and this may test your commitment to healthy eating! Apples on their own are always a safe bet, however, the tempting treats of fall (think apple fritters) may do more harm than good. Here are four ways to avoid overdoing it when you visit a local apple farm this fall:
- Eat a protein-rich breakfast before heading out for the day so you won't arrive hungry.
- Bring snacks and water. Make sure that you eat something every 2-4 hours and drink plenty of water.
- Pack your own healthy picnic lunch.
- Indulge! Having a seasonal treat is not an all-or-nothing thing. It is possible to indulge without overdoing it. Try making your own apple crisp with fresh-picked apples.
Healthy Apple Crisp
4 medium apples, sliced (leave the peel on for extra fiber!)
2 tbsp real maple syrup
1/2 cup whole wheat flour
1/2 cup rolled (old-fashioned) oats
2 tbsp walnuts, chopped
2 tbsp canola oil
1/2 tsp nutmeg
1 tsp cinnamon
- Heat oven to 375 degrees. Line an 8x8 inch pan with parchment paper (or lightly oil bottom and sides).
- Spread the apples in the pan. In a medium bowl, combine all remaining ingredients and mix well. Spread this mixture over the apples.
- Bake for 30 minutes or until top is golden brown and apples are tender.
In a hurry in the morning? Try this quick apple breakfast:
Slice an apple and place it in a bowl. Top it with 1/4 cup granola and a sprinkle of cinnamon then pop it in the microwave for 1 minute. Top with a dollop of yogurt or a splash of milk and enjoy!
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