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Archive for the ‘Healthy Living’ Category

Are you a breakfast eater? I didn’t use to be. I wouldn’t eat until 12 or 1pm and lets just say my choices weren’t always the healthiest. I don’t know how I survived those dark days. I can’t imagine a day without a delicious breakfast now. I’d probably be passed out under my desk by 9am at the latest.

Breakfast really is my favorite meal of the day. But am I eating the right breakfast and getting the right nutrients? I saw this article and it’s made me track my meals the past few days on My Fitness Pal and see if my breakfast is up to par. Luckily my breakfasts meet all the recommendations (most days) but these were definitely some things I didn’t know. I was doing them without knowing.

Here are some guidelines for making sure your breakfast is the right choice to fuel your body and your brain properly in the early hours of the day.

  • Make sure your breakfast is at least 53% carbs. Aim for 35 -65 g carbs.
  • Fiber in breakfast is important! Try to get in at least 6g of fiber.
  • You want some fats in your breakfast. Aim for about 17-15 g of HEALTHY fats in your breakfast like nut butters, avocado, etc.
  • Of course you want protein which has the staying power to keep those hunger pains at bay. Aim for 15-25 g of protein.

Some of these seemed high to me but I decided to test them for a few days. I’m no scientist over here so these are strictly my own observations. Days I hit all these guidelines I stayed full until lunch time and felt great. I tried one day of not meeting these goals and had just some cereal and was starving a few hours later and felt like I needed more than my own cup of coffee. Maybe these guidelines are on to something. 🙂

Here are some great breakfast ideas.

  • Oatmeal – Add sliced almonds (or other nuts), nut butters, milk, fruit, etc. Oatmeal is one of my favorite breakfasts. It’s really versatile and you can literally add almost anything.
  • Egg scramble – Eggs (and egg whites) are easy to add just about anything too. I like to bulk mine up with some black beans, little bit of cheese, salsa and some sliced avocado. Eat with a piece of whole grain toast or wrap it up in a whole grain tortilla. YUM.
  • Peanut butter and strawberry roll up. This is about as easy as it gets. Use a whole grain tortilla and spread pb (or other nut butters) on it, slice strawberries and a handful of granola and roll it up.
  • Greek yogurt, granola, fresh fruit, agave, etc. You can almost throw anything in Greek yogurt.

I want breakfast right now. How does your breakfast stack up?

Source: google.ca via Marcie on Pinterest

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This week has been a week of busy, busyness. I feel like I’ve been on the go for weeks and it’s only Wednesday. At least hump day means the weekend is just around the corner.

I was at Trader Joe’s and Safeway today because our house was in desperate need of some replenishing. We were scary low on everything. I’ve been eating spinach and carrots to get my veggies in because we were fresh out of EVERYTHING. It was a sad site in our fridge and cabinets.

Have no fear we are now busting at the seams. I couldn’t even fit all the produce I bought in the drawers of the fridge. I assure you that is a good problem to have. When I shop I can’t help but look at what others put in their carts, I’m curious. I always wonder how people come to buy what they buy.

When I go to the grocery store I almost always have a list, mentally or physically. I also have a plan on where to start and so forth so I only have to make one sweep around the store. I tend to stick to the perimeter of the store except for things like beans, pasta, oats and frozen fruit. I’m generally very prepared when I do my big shopping trips. Smaller trips I tend to mosey around and look at new stuff. I like to get in and out most days. Don’t get me wrong I LOVE the grocery store but if you’ve ever shopped in a San Francisco store you know how busy and crowded they can be.

I had a friend ask me what I buy when I go to the store. I’m pretty boring and stick to meals that include the same things and always have some basics on hand. On any given shopping list here are some of the things that are normally on it depending on the season for the produce.

  • Milk
  • Eggs
  • Yogurt
  • Bread/Wraps
  • Beans (black, garbanzo, kidney, etc.)
  • Veggies (lettuce, carrots, sweet potatoes, broccoli, green beans, asparagus, brussel sprouts, etc.)
  • Fruit (Bananas, Apples, Oranges, Strawberries, Grapes)
  • Sliced turkey (from deli)
  • Cheese (sliced, shredded and string cheese)
  • Peanut Butter/Almond Butter
  • Oatmeal
  • Chicken
  • Grains (brown rice, quinoa, etc.)
  • Sliced almonds
  • Ground Turkey

While that isn’t an all inclusive list its what usually rotates on a weekly or bi-weekly basis. My kitchen always has at least one of each of these if not multiple.

From now on my kitchen will also have these two finds from Trader Joe’s. OMG – so good. Buy them and eat them. I promise you won’t regret it.

There may have been one ten of these bad boys going on. Yum.

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