Rise and shine…….it’s time to take on the day. Now that you’re up, it’s time to focus on the most important meal of the day, breakfast. You may be a person who spends very little or no time and thought on what you are going to eat in the morning. Some of you may skip breakfast all together. This is a big mistake, especially when you’re trying to lose fat.
You need to eat breakfast within an hour of waking up to rev up your body engines so you burn fat throughout your day. Eating breakfast (fueling up in the morning) increases your overall energy and your ability to focus too!
Chose a breakfast that includes protein, vegetables, a small amount of healthy fat and a small amount of complex carbohydrates. This will keep your blood sugar levels stable and provide you with the top of the line fuel for your day. You will find that you have less cravings and more energy throughout your day, especially if you continue to fuel your body with a balance of protein, good fats and complex carbs in small meals every 3 to 4 hours throughout your day.
If you find it hard to eat breakfast, check out these simple recipes to get you started:
6 Egg whites (1 cup) 2 eggs
1 pinch Salt 1 pinch Pepper
Olive oil cooking spray 2 cups Spinach
Pumpkin seeds ¼ cup Broccoli florets (small)
¼ cup Peas ¼ cup Zucchini (small diced)
¼ cup Green onion (small diced) 2 tsp Garlic (minced)
½ cup Low-fat feta cheese 4 oz Turkey ham deli meat,
Whisk egg whites, eggs, salt and pepper together in a mixing bowl. Preheat a large non-stick frying pan (with a heat-resistant handle) on medium heat. Lightly coat with spray. Add spinach and sauté for 10-30 seconds, stirring frequently. Add the pumpkin seeds, broccoli, peas, zucchini, onion and garlic. Sauté for 1 minute. Evenly pour the egg mixture over the vegetables in the pan. Cook for a couple of minutes until the top of the mixture begins to bubble. Evenly spread the cheese and ham on top of the frittata. Turn oven on to broil. Place pan in oven until egg is cooked (approximately 2-5 minutes). Remove from the oven, place onto a plate and serve. Makes 2 servings.
Protein Style Pancakes:
1/3 cup coconut flour ¼ scoop protein powder (whey)
2/3 + ½ cup spelt flour 2 tsp baking powder
1 tsp salt 1 egg
1 ¼ + 1/3 cup whole milk 2 tbsp melted pasture or grass-fed butter
Preheat nonstick griddle to 300 degrees or preheat cast iron griddle on stove with butter. Mix dry ingredients in medium bowl. Mix wet ingredients in a separate small bowl. Fold wet ingredients into dry ingredients until all flour is mixed in well. Pour batter onto griddle in in ¼ cups. If you want, you may add blueberries or strawberries (fresh or frozen) onto the pancakes. Flip after 2 minutes or until golden brown. To know when pancakes are fully cooked, stick a toothpick in center and cook until there is no more batter coming onto the toothpick or cook until edges are dry. Top off with butter, fresh berries or sliced banana, 1 tsp pure maple syrup (or raw honey) and uncured, nitrite and nitrate free bacon. Makes 1 serving.
Apple Banana Muffins
1 ½ cups almond flour ½ cup oats
2 tsp baking powder ½ tsp baking soda
½ tsp sea salt 1 tsp cinnamon
3 tbsp coconut oil ¼ cup honey
1 egg ½ cup almond milk
2 mashed bananas 2 apples, peeled and grated
Preheat oven to 350. Line a muffin tin with foil lines. Combine almond flour, oats, baking powder, baking soda, salt, and cinnamon in a bowl. Stir until well combined. In a large bowl, combine coconut oil, honey, egg, almond milk, mashed bananas, and grated apple. Mix well (I use a whisk). Add the flour mixture to the wet mixture a little bit at a time; stirring after each addition. Pour batter into muffin cups, filling each ¾ of the way. Bake 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. 1 muffin = 1 serving.
Almond Energy Bites:
⅔ cup creamy almond butter ½ cup semi-sweet chocolate chips
1 cup old fashioned oats ½ cup ground flax seeds
2 tablespoons honey
Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll. Roll into 12 bites and store in the fridge for up to a week. 2 balls = 1 serving