Month: May 2018
Fast and Healthy Breakfast Ideas To Keep You Focused And Alert All Morning Long!
We all know that breakfast is the most important meal of the day. But, what are some healthy breakfast ideas that are also quick and easy? After all, who has time to fix a complete meal each morning before the kids catch the school bus and your husband runs out the door?
Here are a few tips on how to choose a healthy breakfast:
1. Breakfast should include at least 5 grams of fiber and 5 grams of protein
2. Avoid refined carbohydrates that have little to no nutritional value like high sugar cereals or bagels and muffins made with large amounts of sugar and/or white flour.
Quick and Healthy Breakfast Ideas:
1. Fiber One (or other high fiber granola bar) and a glass of skim milk
2. Natural Peanut Butter on a whole wheat bagel (made with at least 50% whole grain flour), sliced fruit and a glass of skim milk
3. Whole Grain English Muffin or Whole Grain Bagel with 4 egg whites (spray coffee cup with non-stick cooking spray and add egg whites. Cover and microwave for 1 to 2 minutes. Fits perfectly on the muffin or bagel) and reduced fat shredded natural cheese on top
4. Same as above, but make into a burrito by using a whole grain tortilla and adding a few fresh veggies like tomato and green pepper
5. Instant oatmeal topped with fresh berries or raisins and skim milk
Here are a few breakfast items to avoid:
1. Toaster Pastries
3. Coffee Cake
4. Hash Browns or Fried Potatoes
5. Croissants, muffins, bagels made from sugar and white flour
When Eating Out…
Here are a few healthy breakfast ideas when eating out:
1. Buy the egg and cheese sandwich or burrito minus the meat
2. Order fresh fruit and yogurt. (Often it is on the children’s menu)
3. Starbucks now even has oatmeal!!
A healthy breakfast is possible no matter if you are eating at home or on the go. Just remember, ALWAYS EAT BREAKFAST! It will help jumpstart your metabolism and keep you from overeating the rest of the day!
Healthy Grocery Tips On A Budget!
Healthy grocery tips that won’t break the bank! It CAN be done.
Every mom needs a little help when it comes to figuring out what to fix for dinner EVERY night. You want to find healthy foods for your family, but who has the time or energy after a long week of work and chores to spend hours at the health food store?
You CAN buy healthy foods for your family at the regular grocery store (and not spend a fortune) if you know what to look for!
Below are some great healthy grocery tips that I use myself to help make the trip to the grocery store quick, easy and (nearly) painless:
- When buying bread and pasta check the list of ingredients. Look for the words “Whole Grain” as the first ingredient. If you see “wheat flour” or “enriched flour” as one of the first couples of ingredients, then this is mostly refined white bread with some whole grains added.
- Buy lean meat, fish (especially oily fish like salmon) and poultry when it is on sale and freeze it for future use.Try to limit deli meats, hot dogs, bacon and other processed meats due to high levels of nitrates.
- Buy organic milk when possible.
- Avoid pre-packaged meals that contain high levels of sodium, fat and calories. Try broiling fish and steaming fresh broccoli instead!
- Try to spend half your budget each week on fruits and veggies and spend the other half on whole grains, dairy and lean meat. Start in the produce department first and work your way around the outside edges of the store. Most processed and unhealthy foods are kept in the centre aisle. Limit what you buy there!
- Stop buying soda or fruit juice that is mostly sugar water! Buy unsweet tea or tea bags to make tea yourself and keep in your refrigerator. If you must buy juice, be sure it is 100% juice and limit the amount you and your family drinks each day.
- Stop buying junk food at the store. I have discovered if I don’t buy candy or chips, my family won’t miss them! They will grab a piece of fruit to curb that sugar craving instead. Plus, not spending money on junk food saves money in the budget for healthier foods instead!
- Learn to read food labels. Avoid partially hydrogenated oils (trans fat), bleached flour, enriched flour, and high fructose corn syrup by checking the ingredients on packages.
- Buy a bottle of red wine each week. Alcohol in moderate amounts is actually good for adults especially red wine.
- Buy healthy cooking oil like Canola or Extra Virgin Olive Oil.
- HEALTHY GROCERY TIPS FOR ORGANIC PRODUCE:
If you can’t afford all organic produce, try buying these fruits and veggies organically since they have the highest levels of pesticides left on them even after washing (according to a study by the Environmental Working Group):
Apples, Cherries, Grapes (imported from Chile), Nectarines, Peaches, Pears, Raspberries, Strawberries
Bell Peppers, Celery, Potatoes, Spinach (and other leafy veggies)
Also, here is the list of the CLEAN 15.
You don’t have to buy these organically. They are not as prone to damage by insects and have the least amount of pesticides!
onion, avocado, sweet corn (frozen), pineapple, mango, asparagus, sweet peas, kiwi, cabbage, egg-plant, papaya, watermelon, broccoli, tomato, sweet potato
(CAN’T REMEMBER WHAT TO BUY ONCE YOU ARE AT THE STORE? Check out these great totes!!)
13. YES, you can use coupons and still have a healthy grocery list! It takes some work to pull your list together each week, but stores offer great coupons on things like frozen vegetables, whole grain pasta and whole grain waffles. But, don’t get tricked into buying processed foods just because you have a coupon. Just because a bag of candy is $0.50, doesn’t mean it needs to be in your cart!
Some things have taken my family longer to get used to than others, but these healthy grocery tips have really improved my family’s overall health and nutrition!