Set Your Day Up For Success: 6 Things To Try
When planning your grocery list for this week’s meals, spend time focusing on the first meal of the day! It’s easy to eat right in the morning: the ideal breakfast should provide one quarter to one third of your day’s protein, a fair amount of fiber (as found in low-glycemic carbohydrates) and some healthy fat. Here are some quick, healthful ideas on food to buy:
- Canned, wild Alaskan salmon. The traditional Japanese breakfast features broiled fish, steamed rice, pickled vegetables and green tea. Using canned, wild Alaskan salmon along with leftover rice and vegetables makes this a quick meal.
- Granola and yogurt. Choose granola or make one that’s high in fiber and low in sugar or other sweeteners, and opt for full-fat plain Greek yogurt, some organic berries and walnuts. If you are trying to keep your sugar and carbohydrate intake down, opt for just berries and nuts.
- Eggs. Keep some hardboiled eggs (choose free-range, omega-3 fortified eggs) on hand to eat with a dash of salt and pepper or with sprouted grain toast. Include a piece of fruit like an orange or grapefruit and a serving of plain, unsweetened yogurt.
- Dark, leafy greens. Spinach, kale and other dark, leafy greens are a nutritious addition to any breakfast – use with your eggs to create a vegetable scramble. These nutrition powerhouses can be easily added to smoothies without altering the taste.
- Berries. Choose organic blueberries or raspberries for their fiber and antioxidants – add to your yogurt or top steel-cut oatmeal with a handful. Frozen varities also work well to thicken morning smoothies without the watering down effect of ice.
- Coffee or green tea. Coffee is a good source of antioxidants, and research has linked coffee to a decreased risk of type 2 diabetes as well as improved mental health as you age. I suggest finding an organic or fair-trade version. If coffee causes side effects such as anxiety, tremors or irritation of the digestive system, try organic green tea – it is a very healthy, lower caffeine alternative. Avoid the sweetened, fake creamers that contain inflammatory hydrogenated oils and a variety of sweeteners. If needed, lighten with unsweetened almond or cashew milk.
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