If you tend to rush to work without eating, health wise, you should know that breakfast is a meal you shouldn’t miss.  According to minnesotacbslocal.com, the average bedtime for adults is between 10 pm and 12 am and according to edisonresearch.com, the most common wake up time is between 6 am and 6:30 am.  This means that from possibly 10 pm to 12pm the next day, your body could go without food.   According to netdoctor.co.uk, those who skip meals could possibly suffer lower dopamine levels than those who don’t skip.  In other words, if you miss breakfast may not be as motivated mentally or emotionally to tackle your schedule for the day.

You see, dopamine can make you feel accomplishment, we all know that when it comes to work that it helps a lot to be motivated!  No one loves dragging through their work day, it seems never-ending and miserable.  How cool is it that your body automatically produces dopamine after breakfast? Our bodies know what we need; pretty amazing right?  Even if the enthusiasm doesn’t come immediately, it will do the job eventually.

We understand that there is more than one reason why breakfast isn’t a high priority for people, and perhaps one common reason is that some people feel sluggish after eating breakfast.  This point brings us to the next one; what you eat is as important as eating at all.  While there are a choice few who will feel sluggish after eating breakfast no matter what they eat, sometimes it’s that our bodies struggle to process the foods that we eat.

No, not everyone has the discipline of a fitness trainer.  We get it.  Frankly, it can be difficult to find something quick and convenient that’s filling and good for you.  We can help you with that! Here are a few simple and tasty options to think about, so that you can start your day off right?

#1-HEALTHY CEREALS THAT ARE LIGHTLY SWEETENED

Eating a cereal that is packed with vitamins and nutrients, can make for a beautiful start in your day.  Quinoa, for instance, could be a great option.  Not only is quinoa a superfood, but when cooked right, it can be eaten like a hot cereal.  If you’re not a quinoa person, there are other grains out there that you can lightly sweeten and get the protein and energy you will need to make a dent in your action item list.

Eating a cereal that is packed with vitamins and nutrients, is how you can start your day successfully!

Quinoa, for instance, is not only a superfood, but it can be eaten like a hot cereal.  If you’re not a quinoa person, there are other grains out there that would work nicely. You can creatively mix and match, and even a gluten-free oatmeal doesn’t have to be boring.  To really load on the nutrients, you can add a bit of ground flax seed, hemp seeds, pumpkin seeds etc. for an incredibly healthy, and complete breakfast.  You can also mix ground flax in your oatmeal or cream of rice, or cream of wheat for added nutrition.  There are a lot of variations to explore! How about a version of peaches and “cream” could be made with vanilla almond milk, peaches and a little sweetener? Yum!  You can also mix it up by adding healthy nuts, craisins, raisins and fresh fruit. If you know about overnight oats, you know that you can prep your breakfast the night before for a super easy and super quick prep. If your concerned about the texture your fruit will be in the morning you can puree your fruit and add it to your oatmeal right before you dive in! Sweeteners should also be considered; and out of all the options available, we know that sugar should be the last one. Raw honey, stevia, or agave are pretty popular choices.  Breakfast cereals can give you the boost your body needs so that you can put a dent in your action item list.

#2-LACTOSE FREE YOGURT OR PARFAIT

Fruit and yogurt parfaits are commonly known as a snack that’s easy to make and easier to love. If you desire to amp-up the health factor in your breakfast this is a great pick!  For starters, we should take another look at yogurt.  Even if you’re not lactose intolerant, you may want to think twice about dairy overall.

 According to Kimberly Snyder’s book “The Beauty Detox Solution”, lactose is not optimal for human digestion.  Your tummy will thank you when you swap-out your regular yogurt for your lactose-free yogurt.  It’s not only beneficial to look for the lactose-free yogurt but the non-GMO, no added sugars, no dyes, etc.  Though it is rarer, you can also use goat milk yogurt, which is a step above cow milk.  You may already be aware of the coconut and almond milk yogurts available as well.  To assemble, you can add what you like, fresh fruit or fresh fruit puree, along with a moderate amount of sweetener if necessary topped with your choice of granola, or nuts, however you like it.  Fortunately, you can make these overnight as well.

#3-SMOOTHIES

Smoothies need no introduction; they are very nutritious., and thankfully are sold in many variations.  Prefer to eat light, this may be a good option. Not only are some so tasty, it seems almost impossible for them to be so healthy for you, they are extremely convenient. 

It is however, important to mention that for the healthiest option, you would want to choose one that is low on sugar.  Fruit is healthy, but it is good only in moderation, so make sure whatever recipe you choose to make at home, or order in route, be sure to clarify that it has a good balance of veggies like, kale, spinach, and/or carrot to balance things out.

Why not kale?  Kale is a superfood, super-star!  Though it is bold alone, it tends to blend well with other ingredients. 

If you’ve dodged the smoothie wave, don’t be discouraged. Always keep in mind that most places are willing to help you make a smoothie your own, meaning you can add sweetness to make them more to your liking.  If you’re not sure where to start, Green Smoothies have reigned supreme as they can be tasty and loaded with health benefits, just make sure to sample.  If you want to make sure your breakfast is extra filling, you can also make a smoothie bowl, which is as it sounds a bowl that is full of blended smoothie ingredients, only it is topped with your choice of toppings.  This is sure to give you a morning boost!

Skipping breakfast may not seem like such a big deal; when you think about all the time demands, the convenient less healthy options to choose from.  However, it is possible to eat an easy, nutritious breakfast! Not only can you make something out of convenience, but breakfast has much more to offer.   Improved brain health, which means better ability to process, problem-solve, and focus.  You are what you eat, so be sure to eat something that is healthy so that you can help you rise and shine!

Preparing to host can be a daunting task when you feel pressured to do something special.  For those who haven’t hosted in a while, sticking to the familiar can be convenient, but what if there was a way to up the ante?

You may be more familiar with what was passed down to you from your parents, and possibly what was passed down from their parents.  You can always add a new touch to an old tradition, right?  Why not start your own?  Without a doubt, what’s new today, will be old tomorrow, but you can’t go wrong with staying true to yourself.  If you’re looking for ways to bridge the old with the new, here are some simple tips.

In the food sphere, healthier eating is more encouraged than ever; organic, non-GMO, grass-fed, farm to table…the list goes on.  This obvious reason to eat healthier is to enjoy a healthier life, but if you’re entertaining, the standard can get lost somewhere.  This is totally understandable, most people attend parties, and even small gatherings looking to eat good food and many have equated good food to food that tastes great but isn’t the best for you.  Even if some of your guests are health watching their figures, guests won’t ask if the fruit in the sangrias is certified organic, or if the salmon served is wild-caught. 

Many see eating fresh or healthy as a big sacrifice, and they are not willing to sacrifice their reputation of serving less-than par food.  However, if this is something you’d like to take on yourself, know that it’s possible to serve good for that is healthy and tasty.  It’s no secret that the options for healthier eating are more than ever and this is a greater time than ever.  Many catering companies and restaurants that cater have embraced this turn to healthy options.

One way to introduce more fresh ingredients is to abandon this subconscious rule, every dish doesn’t have to have meat incorporated in it.  You can make great soups with blended veggies and broths, you can substitute avocado for much of the fattiness, after all, fat equals flavor. Let’s not forget dessert, organic fresh berries, with fresh whipped cream on top could never disappoint. These are just a few of the possibilities to incorporate freshness your meals need.

#2-A PINCH OF STYLE A POP OF COLOR

It is said that before we take a bite we “eat with our eyes”.  This is not only a universal truth but a timeless one as well.  No matter your background no matter your culture, you will envision how your meal will taste before you taste it.  When your food is placed before you, you have a subconscious notion about what you will experience, your mood can even be swayed upon looking at your plate.  How can one who prefers simplicity in design still present something memorable?  A pinch of style and a pop of color. There are many ways to go about this, why not use flowers?

Flowers are not only very popular in design, but they make delicate statements that are catchy to the eye.  To complete your aesthetically appealing arrangement, how about applying some pops of color? No matter how rustic or simplistic, quirky or clean your style may be, cool colors can bring everything together nicely.

#3-CLEAN PLATING

Clean plating is very popular nowadays.  However, clean plating makes such an artistic statement that is hard to deny these days.  This is a beautiful way to showcase the meal as the star of the show.  You can also plate this way with platters, just think, your Thanksgiving turkey can be plated without arrangements that weigh more than the turkey itself.  The turkey’s golden, crispy skin with embedded herbs and spices could be the focal point, other than carrots, celery, and potatoes.  They don’t have to be kicked off the plate, they just don’t need to be loaded on, less is more. 

Creating your own style and touch can be very special.  Treating your white plate like a blank canvas.  There is something that is invaluable about stretching yourself to more creative heights and to hear your guests rave about it.  Whether you’re new to hosting, or you’re just looking to do something fresh, learning about the latest trends, taking a few tips from your favorite magazine can help a lot.  All this can be done all while you add your flair.  What are you waiting for?  Do something new and special.

After years of being wired to overload on meat, dairy, and processed food diet it can be very difficult to transition to a diet of mostly fruit, vegetables, and grains.  Though this is no secret, it remains a mystery to many of how to bridge the gap to from one point to the next.  Though most foodies wouldn’t dream of giving up meat, fish, and/or poultry this moment in time is optimal to make groundbreaking changes.  Now more than ever companies have been more determined to produce foods that are more health conscious.  If eating a healthier diet is a struggle that you can relate to, consider these few suggestions as you embark this journey.

#1-CREATE THE FLAVORS YOU HOLD DEAR

Going back to the basics of a flavor profile can help you to be more creative at emulating the food tastes you know and love.  In other words, the more of these key elements; bitter, sweet, salty sour, spicy and umami one seeks to incorparate, the better chances they are afforded to create a successful dish.  There are, however, some other special components to consider like how hot or cold a dish should be, and what textures are most appetizing. Though flavoring appropriately is foundational, how hot or cold a dish can really make a difference as well.  Ever eat cold fries, or somewhat melted ice cream, or cold soup that’s meant to be hot? The eating experience is just not the same.  Texture is very significant as well, as you are eating vegetables that don’t offer the bite that we carnivores subconsciously crave.  How do we manage? How do we create a meal that is satisfying without or without as much of the butter, and rendered duck fat that we hold so dear? Try a different method for cooking your fruits veggies and grains.  One way to do this is pickling.  Pickling can be a great touch to a salad, for instance, pickled onions offer a great sweet and acidic finish. Another way is to use the food processor, take a lesson from the companies who sell veggie burgers, beans, mushrooms, nuts all offer a tasty umami depth to your food that can make you miss meat all the lesser.  Patties made from blended ingredients are a great substitute.  Sweet potato, cauliflower, and applesauce are just a few great baking substitutes that are great for binding ingredients.  They are great because they are all more neutral in taste, while not compromising the moist aspect you may desire.  If you don’t want to hit and miss by creating your own recipes, there are more recipes than ever that you can start with and make your own.

#2- MAKE THE INVESTMENT

Making a conscious effort to eat better is possible for us all, but underestimating the investments that need to be made could be a slow bump in the road to healthier eating.  Paying extra for organic fruits and veggies is one example of an investment that seems too costly to some, however, it is a great way to move forward.  Don’t take my word for it, the Pesticide Action Network UK claims that both raspatory complications and cancer have been linked to pesticide intake for humans.  Making the investment to make home-cooked meals could also be a great plus as well.  This is understandably not possible for every household, some people are too busy to cook, some people don’t have the gift to cook, and some people can cook they just highly prefer not to.  Though this list of reasons can go on and on, this is highly suggested if at all possible.  Cooking enables you to touch and see what you’re eating there is no mystery of whether you’re eating something that is not healthy but appears to be.  Many of us have run into the problem of buying something that is advertised as healthy, only to find out later it is not as healthy as it seemed.  There is hope as some restaurants have become more innovative at assuring food is healthy and providing healthy food options. Another benefit to cooking at home is that when you’re cooking to a recipe, you can omit and add to for your specific liking.  You may hate the aftertaste of stevia and instead, you prefer to use manuka honey to sweeten your Korean BBQ ribs, that is, if you decide to sweeten them at all.    

#3-LOAD ON THE LOVE

Adding alive, nutrient-rich food to a dish is a great way to eat healthier as well.  Adding these ingredients where it does not seem necessary or where it is not called for in the recipe, is a great way to make your meal more wholesome.  For instance, adding spinach and kale to your finished soup, as kale and spinach tend to take on deep flavors well.  Smoothies aren’t a secret method to loading on the nutrients, but also consider that if you prepare your smoothie at home you can add what you like and adapt your smoothies to your health needs as well. Another good point to remember about smoothies is that they digest well, as your body doesn’t have to work as hard to break down the ingredients.  Being intentional is another point to tackle as we talk about loading on love.  Deciding to load on the fruits, veggies, and grains means that you may need some intentionality when it comes to your meal preparation.  Keeping in mind that you’d like to load your plate with more healthy foods means, there will be less room for your meat, and gone are the days where it takes up half of the plate.  Instead, you can maximize your health journey by cooking 3 (or more) variations of fresh guilt-free food.

Be encouraged on your journey to healthier eating, there are so many diets to consider, so many products to try, so many exercises to choose.  Go with your gut, go with what feels right, but refuse to be overwhelmed, this earth has so many healthy foods that can aid you into a better eating lifestyle.  Exploring different methods of cooking can bring so many surprises.  Make each meal your own, know that each investment is worth it, and don’t be shy to heap on the veggies!