Healthiest Morning Foods to Eat

Breakfast is considered to be the most important meal of the day. It helps you recharge and refuel for the day. It’s a known fact that kids and adults who eat a healthy breakfast tend to perform better at school//work, have more energy and focus better. Scientifically if a person skips eating nutrients early in the day they are likely to not compensate for it throughout the day.

More or less everyone eats breakfast, however, not everyone eats a healthy breakfast. Often it’s a meal that’s consumed in rush before heading out for the day. As a result of an incomplete breakfast, people tend to become irritable and tired. Get healthy with our list of healthy breakfast meals:

Oatmeal

  • Oatmeal: A delight for cereal lovers, oatmeal contains a unique fiber called beta-glucan. The fiber is known to reduce cholesterol and promote a feeling of fullness. Oats are gluten free, rich in anti-oxidants, helps decrease blood pressure and promote a healthy heart. A cup of oatmeal contains 6gms of protein, the same quantity of steel cut oats provides twice as much protein.
  • Greek YogurtGreek Yogurt: Made by straining whey and other liquids of yogurt, Greek yogurt is more concentrated in protein. Protein is known to make the body feel fuller for longer, reduce hunger significantly and increase metabolic rate. Certain Greek Yogurts Greek yogurt are a rich source of probiotics, such as Bifidobacterium, which are known to keep the gut healthy. Adding fresh fruits or using Greek yogurt in smoothies is a healthy breakfast option.
  • CoffeeCoffee: The good old coffee is on this list, no prizes for guessing! :-) High in caffeine, coffee is known to improve alertness, mood, and mental performance. It is also known to increase metabolic rate and burn fat.
  • Eggs: Eggs are the most loved American breakfast. Egg yolks contain antioxidants -lutein and zeaxanthin which help prevent eye disorders like cataracts and macular degeneration. They are known to aid the feeling of fullness, helping in reduction of calorie intake and maintain steady blood sugar and insulin levels.
  • Mixed Berries SmoothieBerries: These bright, colorful and flavorful fruits are known for their many health benefits. They are high in antioxidants and polyphenols, which help fight chronic disease and cancer. They’re lower in sugar than most fruits, yet higher in fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup. We say eat as many as you can.
  • Green TeaGreen Tea: Considered to be the healthiest beverage in the world, it provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee and yet promote alertness and metabolic rate. Rich in an antioxidant known as EGCG, it protects the brain, nervous system and heart from damage. Include a cup of green tea in your breakfast.

Whether you choose to eat breakfast or not it will always be a personal choice and preference. However, we highly recommend if you do, make sure you start it with the right choices.

Have more to include in our list? Comment below.

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5 snacks you can consume after 8 pm

Healthy Eating

Healthy Eating

  • Popcorn: The next time you are reaching out for that bag of potato chips, replace it with popcorn. It’s a light whole grain, anti-oxidant rich snack. Skip the butter to make it healthier.
Avocado Toast

Avocado Toast

  • Avocado: Avocado has healthy written all over it. That explains why everyone is crazy about it.  Did you know just half an avocado contains 7 g of fiber? They contain good monounsaturated fats that the body needs to help lower LDL (bad) cholesterol. A clear snacking winner we say.
Greek Yogurt

Greek Yogurt

  • Greek Yogurt: This is a favorite amongst the nutritionists and health experts around the world and there is a pretty good reason for it. Made from a highly concentrated form of milk, Greek yogurt provides more calcium than a glass of milk. Amazing, isn’t it? High protein and low-fat properties make it a super fun yet guilt free snack.
Hummus

Hummus

  • Hummus: The popularity of this Mediterranean and Middle Eastern favorite is unbeatable Made of Olive Oil, Chickpea, Garlic, Sea Salt, Lemon Juice and Tahini a basic hummus is loaded with nutrients – Protein, Fiber, Folate, Iron, Zinc and more. When the late night snack cravings kick in, it is probably a smarter choice to dip a carrot or cucumber in hummus.
Dark Chocolate

Dark Chocolate

  • Dark Chocolate: It’s a proven fact that chocolates with higher content of cocoa are better and healthier. This established fact makes Dark chocolates a clear winner for snacking. They contain relatively less sugar and milk than regular milk chocolates. Also, cocoa polyphenols in dark chocolates are known to control cholesterol.

If you are able to replace your current snack choices with the recommended healthy choices, we promise you will never have to worry as much about your waistline. Always stick to the golden rule of consuming foods that are high in protein and low in carbs at night.

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Why you shouldn’t mess with the breakfast?

Why shouldn’t you mess with the breakfast?

Everyone loves a wholesome breakfast. It’s considered to be the most important meal of the day. Now more than ever restaurants are extending their breakfast menus to entice new consumers every day.

Breakfast

Breakfast

Here’s why you shouldn’t mess with the most important meal of the day.

  • Breakfast helps you burn calories. Yes, you read that right. Kick starting your day with the right foods will eliminate cravings. What that means is that you are less likely to consume unhealthy food throughout the day. According to researches people who consume breakfast daily eat 12% healthier than their counterparts.
  • Fiber and protein are the most important factors in a healthy breakfast. The healthy breakfast should consist of whole grains, lean proteins, fruits and vegetables that can keep you energized for the day. Stay away from loading up on the carbs. Consider oats, cereals, juices etc.
  • Breakfast provides cognitive functions. A healthy breakfast restores glucose levels, an essential needed for the body and brain to function aptly. Hence, it keeps diabetes at bay, aids concentration level and improves memory.
  • The American Journal of Clinical Nutrition (AJCN) states people who ate breakfast are more physically more active during the morning than those who didn’t. Another reason why you should consume breakfast within first two hours of waking up.
  • Studies prove people who eat healthy breakfast, make smarter eating choices throughout the day. They consumer more vitamins, minerals and fiber throughout the day.

Have a fun fact to share about breakfast with us? Don’t forget to comment below.

Healthy Holiday Alternatives!

holiday-food

The holiday season is filled with friends, family, and food. With holiday festivities in full swing, eating a ton of delicious food is certainly to be expected. From appetizers to the desserts, some may be concerned about over eating, and the very unwelcomed holiday weight-gain. However, there are healthy alternatives for holiday food! These recipes will give you some ideas about healthier meals. You can enjoy the holiday season and the delicious food in a healthy way!

APPETIZERS 

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Roasted Grape Brie

Ingredients:

  • 1/2 pound red grapes
  • 1 teaspoon extra virgin olive oil
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon cracked black pepper
  • 1 pound brie
  • 1 tablespoon good quality honey
  • Pinch flaked sea salt

Instructions:

  1. Preheat oven to 425°F
  2. Wash and dry the grapes. Toss grapes with olive oil, salt, and pepper.  Place grapes on a baking sheet lined with parchment paper.  Then, place in oven and roast for 15-20 minutes until the grapes burst and lose their juices. (Make sure juices do not burn)

3. Place the brie wheel on a baking sheet lined with parchment paper. Place in the oven        for 5-10 minutes until soft to the touch. Carefully place the brie onto a serving plater.

4. Top the brie with the roasted grapes and their juices. Drizzle the grapes with honey            and a pinch of flaked sea salt. Serve with water crackers or toasted french bread                slices.

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SIDE DISHES

Goat-cheese-and-spinach-mashed-sweet-potatoes

Goat Cheese and Spinach Sweet Potatoes

Ingredients:

  • 2 large sweet potatoes, peeled and chopped
  • 1 ounce goat cheese
  • 1 cup baby spinach, finely chopped
  • 1 shallot, sliced
  • 1 tablespoon extra virgin olive oil
  • ¼ cup milk
  • salt & pepper
  • 2-3 sprigs of dried (or fresh) thyme

Instructions:

  1. Bring a large pot of water to a boil with sweet potatoes in it and cook for about 15 minutes until fork tender. Drain and set aside.
  2. While potatoes cook, saute shallots with olive oil in a medium pan over medium heat until softened and just starting the brown (about 5-7 minutes).
  3. Combine cooked potatoes, sauteed shallots, spinach, goat cheese, milk and thyme if using in a medium bowl.
  4. Mash together with a potato masher or fork until well combined.
  5. Add salt & pepper to taste and mash again.
  6. Serve warm.

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DESSERTS:

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Cookie Dough Truffles

Ingredients:

(for the cookie dough)

  • ½ cup almond butter
  • ½ cup almond flour
  • ¼ cup grass-fed gelatin
  • ¼ cup coconut oil, melted
  • ¼ cup butter, softened
  • ½ tsp. real salt
  • ½ cup dark chocolate chips
  • 2. Tbs. organic maple syrup
  • 1 tsp. vanilla extract

(for the chocolate coating)

  • ½ cup dark chocolate chips
  • 2 Tbs. honey
  • 2 Tbs. coconut oil
  • 1 tsp. vanilla

Instructions:

(For the cookie dough):

1. Combine all ingredients (except the chocolate chips)in a mixing bowl. Stir until well combined. Then stir in the chocolate chips.

2. Scoop out small dough balls onto a cookie sheet. Chill in the refrigerator for 15 minutes.

3. Take slightly chilled dough balls out and mold them into balls. Place back in the fridge for 30-60 minutes.

For the chocolate coating:

1. Place all ingredients in a small sauce pan over low heat. Stir continuously until the chocolate is completely melted and everything is well combined. Turn heat off but leave the pan on the warm stove top.

Assembling your truffles:

1. Pull out your chilled dough balls. Drop one in the chocolate sauce and with two forks gently toss it around until it’s fully covered. Tenderly scoop the ball up using the two forks and allow the excess chocolate drip off before transferring back to the cookie sheet.

2. Once all dough balls are covered, chill covered truffles in the fridge for another 15 – 30 minutes, or until the chocolate is well set.

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