Tagged with 'breakfast'

Don’t pigeon-hole your breakfast! This innovative, healthy take on the morning classic is positively divine (and nutritious). You'll never taste the collagen, but you'll get the effects of strengthening, hydrating and protecting your skin. That's a great way to start the day!

Waffle Ingredients

Serves 1

1 large apple (finely chopped in a food processor) or ¾ cup chunky applesauce

3 tablespoons cassava flour or oat flour

1 tablespoon ground flaxseed

2 large eggs

½ tablespoon ground cinnamon

Honey Almond Butter Collagen Syrup

1 scoop NeoCell Collagen Powder

½ tablespoon honey

1½ tablespoons almond butter

1 tablespoon non-dairy milk

Directions

1. Heat waffle iron. In a bowl, combine chopped apple (or applesauce), flour, flaxseed, eggs and cinnamon; blend with a whisk.

2. Spray surface of waffle iron with nonstick spray. Add batter to waffle iron and cook according to appliance directions.

3. Meanwhile, whisk together syrup ingredients in a bowl. Drizzle syrup over warm waffle and enjoy!

End the skimpy breakfast madness! Too many people undereat in the morning and as a result end up overeating in the evening. What you eat for breakfast sets the tone for the whole day. Be sure to always include protein at breakfast, and I always recommend 20-25 grams to kick off your day.

Prep-Ahead Ideas

This strategy saves a TON of time, which is why you’re in this predicament to begin with. Pre-prep is a must!

Spend time Sunday setting up several days’ worth of breakfast.

GO MINI: Use a muffin tin to prepare mini egg frittatas, and eat two per morning. If you make 10 muffins, that’ll get you through the busy work week.

READY, SET, BLEND! Prepare your smoothie the night before. Load your blender container with everything you need and store it overnight in the refrigerator. In the morning, add ice and blend. Your breakfast will be ready in two minutes or less.

Give this smoothie a try for a big boost of probiotics for gut health and protein for lasting energy.

Probiotic Brew

Blend two kiwi fruit

2/3 cup plain yogurt

1/4 cup coconut milk

Ice

No room for the blender container in your fridge? No prob! Here’s the back up plan:

BAG SMOOTHIES: Grab plastic baggies and put 1 cup berries, half a banana, ½ tablespoon chia seeds and 1 tablespoon flaxseed into each. Stash them in the freezer; when your alarm goes off, toss one serving into the blender with ice, milk and 1 tablespoon your favorite nut butter. Voilà!

Make it in your sleep: Mix a big batch of overnight oats or chia pudding. Both are yummy, nutrient-rich breakfast bowl. You prep-ahead and they “cook” while you sleep!

5-Minute Meal

No chance to make ahead? These eats can be ready in a flash.

GO GREEK: Scoop 1 cup of plain Greek yogurt (20+ grams of protein) into a bowl, and stir in cinnamon, chia seeds, and some berries for additional nutrition power. This high-protein & low sugar breakfast will give you long-lasting energy throughout your morning. Purchase the individual plain Greek yogurt cartons for a really fast choice.

PICK NUT BUTTER: Sunflower seed butter or cashew butter are a tasty protein source, perfect on an apple or spread on toast. Even the good ‘ol celery & peanut butter is a delicious start to the day. In a real hurry? Make a peanut butter wrap using a tortilla.

EGGS! My standard go-to is frying two eggs, which takes 5 minutes max. Add some cheese and you’ve met the 20 grams of protein breakfast goal. If you have extra time, toss in some spinach and mushrooms and your energy levels will be sky high all morning.

Get-Out-The-Door Hacks

When making (and sitting and eating) breakfast at home is absolutely not happening, try these on-the-go options.

STOCK UP AT YOUR DESTINATION: Keep nut butter, raw nuts, and plain oatmeal packets in a desk drawer. Have an office fridge? Stash Greek yogurts and hard-boiled eggs.

SWING BY THE SUPERMARKET: Don’t forget you can stop by a grocery store or market and only buy a banana and yogurt. You actually have more control over how you’re fueling your body than when you’re limited to menu items at a drive-through. You’ll likely feel less sluggish avoiding the latter option.

MAKE A COFFEE SHOP PIT STOP: But order a healthy item you would prepare in your own kitchen, like a feta and egg white wrap or a box of apple slices, nuts and cheese. Most coffee shops also have protein bars and yogurt parfait options.

Cheers to feeling good every morning from this day forward!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Eating cereal for breakfast is such an American thing to do, but many cereals are high in sugar and low in nutrients. Swapping your usual sugary cereal in the morning for a bowl of nutty quinoa will give you an extra boost of protein and fiber. I also love this because you can prep it all the night before.

For those who eat gluten-free, this quinoa bowl is a hardy, warming breakfast that might otherwise seem hard to find without gluten (ie: oatmeal, toast, pancakes, French toast, etc.).

The blueberries give this cereal a sweet zing, while the cinnamon brings out the natural flavors and turns our typically savory quinoa dish into a sweet one.

This might just become your new breakfast go-to! Enjoy!

½ cup uncooked quinoa

1½ cups water

A few pinches of cinnamon 

1 teaspoon honey, optional (You may substitute maple syrup, liquid stevia, or coconut sugar) 

½ cup almond milk

¼ cup blueberries

¼ cup slivered almonds or walnuts

Cook the quinoa in the water over medium-high heat until the quinoa has absorbed the water, about 15 to 20 minutes. Fluff with a fork and pour into a bowl. You can also cook quinoa in your rice cooker, which is extremely easy.

Stir in the cinnamon and the optional sweetener.

Pour in the almond milk and top with blueberries and slivered almonds.

Yield: 1 serving

We’ve all heard breakfast is the most important meal of the day, but if you’re still skipping breakfast, here are five reasons to eat within an hour of waking up.

1. People who skip breakfast have a higher risk of obesity. Eating a healthy breakfast is a simple way to improve appetite control and help you stay satisfied for longer. This also makes you less prone to snacking or having late night cravings.

2. People who skip breakfast are at a 27% higher risk of a heart attack compared to those who eat breakfast. It can cause high blood pressure and high cholesterol.

3. People who leave the house without eating breakfast are at a 20% increased risk of type 2 diabetes. Skipping breakfast can cause insulin resistance, a condition in which a person requires more insulin to bring their blood sugar into a normal range.

4. Your body’s metabolism naturally slows down while sleeping, so not eating first thing in the morning doesn’t do much for boosting your metabolism. This means your body burns less calories throughout the day, which can ultimately lead to weight gain. Not to mention the sluggishness and brain fog you might feel going through your morning without any fuel. Skipping breakfast may also cause you to overeat at the end of the day because you’re extra hungry.

5. It fuels your brain, which improves mental performance. Studies show children do better in class when they eat first thing in the morning.

What does a healthy breakfast look like?

The ideal breakfast contains a lean protein source. I recommend about 20 grams of protein at breakfast, which is approximately 2 eggs with cheese, 1 cup plain Greek yogurt, or ½ cup cottage cheese with an egg.

It also contains vegetables (ie: in an omelet), and a carbohydrate source such as fruit or a whole grain.

Including a healthy fat is also a good choice because fat makes food taste better and fat adds a lot of satiety and keeps you feeling fuller for longer. Good fat choices include avocado, nut butter, almonds, walnuts, sunflower seeds (ie: on oatmeal or in yogurt), and cooking with olive, avocado, or macadamia nut oil.

"Break the Fast" and lose any mentality that skipping breakfast will help you lose weight because it isn’t true.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Mekary RA et al. Eating patterns and type 2 diabetes risk in men: breakfast omission, eating frequency, and snacking. Am J Clin Nutr. March 28, 2012. http://ajcn.nutrition.org/content/early/2012/03/27/ajcn.111.028209.abstract

September is a busy month, and one big event in particular is back to school time! What does this mean to the family routine? A lot! Earlier wake up calls, waking kids up (which I personally dread) to get out the door on time, brushing teeth, combing hair, making and eating breakfast in a rush, after school activities, homework, and the list goes on and on.

As far as eating breakfast goes, it's known as “the most important meal of the day” for a very good reason: a healthy meal in the morning can balance your blood sugar levels and give you the sustenance you need to handle physical and mental stress. Without breakfast, you or your kids will be less resilient, both physically and mentally. 

How can you get out the door on time but ensure your kids get the nutrients they need to start their day on the right foot?

#1 Morning Nutrition Tip

If you pack lunches, I strongly recommend packing them the night before. This will save you a lot of time and stress in the morning. You’ll also have more time to spend prepping the lunches, so they’re more likely to be well-balanced and healthier.

#2 Morning Nutrition Tip

Plan your breakfast meals in advance. This ensures you have the ingredients you need, which is a huge convenience and time saver. Be sure to include plenty of protein and whole grains, and avoid the juices and empty calories.

#3 Morning Nutrition Tip

If you make smoothies, it saves a ton of time to build the smoothie in the blender container the night before. Simply store the container in the refrigerator overnight, and in the morning all you have to do is place the container on the base and blend.

#4 Morning Nutrition Tip

Simplify the breakfast routine by keeping things simple. Don’t stress about needing to provide a lot of different options for yourself or your kids.

Here are some ideas for a quick, nutritious breakfast:

• Prep overnight oatmeal, which will be ready first thing in the morning. There are many overnight oats recipes online.

• Smoothie with 2 pieces of bacon.

• Hard-boiled egg with almond butter on one slice of whole wheat bread

• A handful of nuts (almonds, peanuts, walnuts, cashews) with ¼ cup raisins. To boost the nutrition even more, add some dried goji berries.

• A bowl of plain Greek yogurt with ¼ cup granola, cinnamon and chia seeds.

#5 Morning Nutrition Tip

If there are any waffle or pancake batters that need made, whip them up and place the griddle out on the counter the night before. Once breakfast time hits, all you need to do is preheat the griddle and pour on the batter. Easy! If there are leftovers, you can freeze them and use another morning.

#6 Morning Nutrition Tip

Make healthy “cookies” or “cupcakes” ahead of time and grab one for breakfast.

You’ll feel so great about yourself when you offer your kids a healthy breakfast and still get them out the door on time. What quick tips do you have for streamlining your morning routine when it comes to eating breakfast?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Tell your kids you’re making them a “milkshake,” and they’re certain to be thrilled! My boys love “milkshakes” any time of the day, and mom and dad love making them—they’re easy, refreshing, filling, and you can pack them full of healthy ingredients. I love that you can practically make a different “milkshake” every time, which adds a lot of variety to their diet, and it goes down like a treat!

Whether your kids are choosy eaters or not, a “milkshake” is an effective way to fit in a variety of different vitamins, minerals, antioxidants, fiber, and protein which they might not get enough of in their meals. Here are some of the strategies I use when I make “milkshakes.” Often times, I don’t even use a recipe, so don't hesitate to experiment!

“Milkshake” Boosters: Fruits and Vegetables

I think it’s a given “milkshakes” are full of fruits and vegetables, but this is also an opportunity to add less typical fruits and veggies, such as: kiwi, pomegranate seeds, guava, melon, carrot, kale and cucumber.  Another trick: baby greens, such as spinach, have a very mild flavor and your kids will never even notice the cup of spinach in their “milkshake.”

I’ve also been known to add powdered forms of fruits and veggies, such as goji berry powder, which adds a nice sweet flavor and a ton of nutrition.

“Milkshake” Boosters: Healthy Fats

Depending on the “milkshake,” I've been known to add chia seeds, flax, hemp seeds or powder, avocado, coconut oil, coconut, nuts, and nut butter for healthy fat. The extra fat boosts the calories and that feeling of fullness (satiety), and slows down the rate of absorption to reduce a spike in blood sugar levels. Kids need fat. It's actually essential for neurological development and brain function. It also helps absorb all the important fat-soluble vitamins in the "milkshake," such as vitamins A, D, E, and K. 

“Milkshake” Boosters: Protein

For protein, great options include: Greek yogurt, milk, cottage cheese, ricotta cheese, hemp seeds, protein powder, nuts, nut butter

Protein in my kids’ “milkshake” is a must. High-protein breakfast foods can actually help a child’s behavior. Specifically, two types of proteins (tyrosine and tryptophan) have a major impact on neurotransmitters, which help your child’s brain make the right connections. Milk and yogurt are great additions for a creamy “milkshake” and contain both types of protein, along with bone-building nutrients like calcium, vitamin D, and phosphorus.

Just like fat, protein is very important for creating a “full and satisfied” feeling quicker than carbohydrates. Protein slows down rates of digestion and absorption, which makes your child feel fuller for longer. It’s also common for children to be picky about meat, chicken, and fish, so adding protein to a “milkshake” will ensure they come closer to their daily protein requirements.  

“Milkshake” Boosters: Flavor

I always add cinnamon to “milkshakes.” It’s a mild flavor, but offers a ton of health benefits, such as stabilizing blood sugar levels, potent antioxidants, and a fiber boost.

Vanilla bean powder is great flavor booster instead of vanilla extract, It adds a rich vanilla bean-flavor.

If I’m making a chocolate “milkshake,” I like to use cacao powder or nibs (depending on what I have in my pantry) for the chocolate flavor.

Blueberry Mango “Milkshake” (Serves 2)

1 cups blueberries (frozen or fresh)

1 cup mango chunks

1 cup plain Greek yogurt

¼ cup milk, any variety (the liquid helps it blend easier)

Ice, if blueberries or mango aren’t frozen

Add all ingredients to a blender. Blend on high until smooth and frothy. Pour into a glass, and drinking through a fun straw is a must! Feeling adventurous? Try adding a little spinach and cinnamon.

Paleo Peach Coconut “Milkshake” (Serves 2)

1 cup full fat coconut milk, chilled

2 large fresh peaches, pit removed. Frozen is ok too.

Fresh lemon zest, to taste

Ice, if peaches aren't frozen.

Add all ingredients to a blender. Using a microplane, add a few gratings of fresh lemon zest. Blend on high until smooth. Note: feel free to swap out the peaches for another fruit, such as strawberries, blueberries, or oranges.

Summer is the time of year for smoothies, so have fun experimenting and enjoy the excitement your kids exude when you make their favorite “milkshake.”

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

When I think of a meal replacement, I think of drinking a smoothie, munching on a bar, or mixing a powder into some type of liquid. The FDA hasn’t actually defined the term “meal replacement,” and even though there aren’t specific laws regulating meal replacement products in the United States, they’re generally considered in the category of low-calorie, nutrient-dense foods or beverages used to replace a food meal.

Are Meal Replacements an Effective Tool for Weight Loss?

Good news…research has demonstrated using meal replacements for weight loss and weight maintenance among overweight and obese individuals is safe and effective, if implemented correctly. The goal of a meal replacement is to reduce the amount of calories you consume by offering a convenient alternative to a higher calorie meal. For example, if your typical breakfast is 500 calories and you replace it with a bar or shake that contains 250 calories, you’ve cut 250 calories from your diet without much effort or deprivation. If this is done regulary, over the long-term, you will obviously lose weight.

When researchers compared a meal replacement weight loss program to other diets, the meal replacement resulted in greater weight loss, better compliance, higher satisfaction, lower drop-out rates, and was more likely to ensure adequate intake of essential nutrients.

However, I must add, if your weight problem is caused by uncontrolled overeating or emotional eating, losing weight via a meal replacement doesn’t address the core issue. What typically happens is, as soon as you come off the plan that’s working for you, you are likely to re-gain the weight and possibly add a few more pounds.

Meal Replacements and Protein Recommendations

When someone tries to lose weight, they want to lose the fat and keep the muscle. Muscle contributes to your resting metabolic rate and is important for keeping your weight off in the long-term. Eating protein is crucial for preserving your muscle, particularly when a person’s daily calorie intake decreases, such as when using meal replacements. I suggest choosing a meal replacement that contains 15-25 grams of protein. Protein also improves your satiety (the feeling of being full after eating).

Safe and adequate recommendations for protein intake:

                                                     grams of protein per pound of body weight           grams of protein per kilogram

Recreational exerciser, adult:                              0.5 – 0.7                                                       0.8 – 1.5

Endurance athlete, adult:                                     0.6 – 0.7                                                       1.2 – 1.6

Adult building muscle mass:                                0.7 – 0.8                                                       1.5 – 1.7

Athlete restricting calories:                                   0.8 – 0.9                                                       1.8 – 2.0

Shift Your Carbohydrate-Protein Ratio

A meal replacement higher in protein and lower in carbohydrates is important for weight loss. More protein and less carbohydrates means less insulin is released into the bloodstream. Insulin determines whether or not to store calories as fat, so by shifting the balance to protein, your body prefers fat loss. To learn more about this, read my blog called "Get Off the Blood Sugar Rollercoaster."

Meal Replacements and Fiber

Chose a meal replacement with some fiber. People who eat high fiber diets are less likely to gain weight because fiber helps curb your appetite and supports regularity. According to the Academy of Nutrition and Dietetics, men under 50 need 38 grams of fiber each day and women need 25 grams. Adults over 50 require less fiber (30 grams for guys and 21 grams for ladies) due to decreased food consumption.

Key Points to Consider When Choosing a Meal Replacement

1. Aim for a meal replacements between 200 – 400 calories.

2. Choose a meal replacements with 15 – 25 grams of protein per serving.

3. Choose a meal replacement with 3+ grams of fiber.

3. Be aware of meal replacement bars and shakes with a high sugar content.

4. Ingredients I suggest avoiding: high fructose corn syrup, corn syrup, soy protein, hydrogenated palm kernel oil (or any type of hydrogenated oil), maltodextrin, and acesulfame K.

5. If possible, choose an organic protein powder. If you like whey protein, using an organic brand ensures it doesn’t contain antibiotics, growth hormones, or genetically modified organisms (GMO’s). Personally, I like Garden of Life RAW. Another option is Healthforce Warrior Food Extreme Vegan Protein or Hemp protein powder. 

Creating Your Own Meal Replacement Drink

Before spending too much money on a meal replacement, consider getting out your Vitamix blender to create your own meal replacement concoction. Here are easy steps to follow to create your own:

!st: choose your base, such as cow’s milk, almond milk, coconut milk, coconut water, filtered water, etc.

2nd: choose 1-2 greens, such as spinach, kale, swiss chard, collards, beet greens, dandelion, etc.

3rd: choose a fruit or two, such as a banana, any berries, mango, avocado, pear, peach, pineapple, grapes, apple, etc.

Next, the fun part…add a scoop of your preferred protein powder, along with anything else to “supercharge” your drink, such as chia seeds, ground flaxseed, raw cacao powder, cinnamon, goji berry powder, bilberry powder, spirulina, maca powder, vanilla extract, and nut butter.

If you need a sweetener, consider chopped dates, agave, coconut palm sugar, maple syrup, yacon syrup, or honey.

I like to add ice to make the drink cold, and blend away. I suggest blending on high for 3+ minutes to ensures the consistency is very smooth.

How long should a person use a meal replacement?

If you’re using one meal replacement per day a person can continue indefinitely, as long as he/she monitors intake at other meals to maintain a well-balanced diet. If the plan is to utilize two or more meal replacements per day it is recommended you seek the advice of a clinical weight loss specialist (ie: registered dietitian nutritionist, medical doctor, naturopath, etc.).

My last piece of advice: I encourage you to surround your meal replacement of choice with real food. By real food, I mean fruits, vegetables, nuts, seeds, meat, fish, eggs -- nutrient dense foods full of vitamins, mineral, fiber, monounsaturated fats, proteins, antioxidants, phytochemicals, and yet to be discovered compounds that likely have a positive impact on our health, wellness and fat loss efforts.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:
Heymsfield, S.B., van Mierlo, C.A., van der Knaap, H.C., Heo, M., and Frier, H.I. (2003) Weight management using a meal replacement strategy: meta and pooling analysis from six studies. International Journal of Obesity, 27(5), 537-549.

Levitsky, D.A. and Pacanowski, C. (2011). Losing weight without dieting. Use of commercial foods as meal replacements for lunch produces an extended energy deficit. Appetite 57, 311-317.

Pi-Sunyer, X., Blackburn, G., Brancati, F.L., Bray, G.A. et al. (2007). Reduction in weight and cardiovascular disease risk factors in individuals with type 2 diabetes: one-year results of the look AHEAD trial. Diabetes Care, 30(6),1374-1383

Waller, S.M., Vander Wal, J.S., Klurfeld, D.M., McBurney, M.I., Cho, S., Bijlani, S., and Dhurandhar, N.V. (2004). Evening read-to-eat consumption contributes to weight management. Journal of American College of Nutrition, 23(4), 316-321.

Heymsfield SB, van Mierlo CAJ, Knaap HCM, Heo M, Frier HI: Weight management using a meal replacement strategy: meta and pooling analysis from six studies. Int J Obes Relat Metab Disord 2003, 27:537-49.

Ashley JM, Herzog H, Clodfelter S, Bovee V, Schrage J, Pritsos C: Nutrient adequacy during weight-loss interventions: a randomized study in women comparing the dietary intake in a meal replacement group with a traditional food group. Nutr J 2007, 6:6-12.

Ditschuneit HH, Flechtner-Mors M: Value of structured meals for weight management: risk factors and long-term weight maintenance. Obes Res 2001, 9(Suppl 4):S284-S289.

Egger GJ: Are meal replacements an effective clinical tool for weight loss?--a clarification. Med J Aust 2006, 184:591.