Monthly Archives: January 2017

What you really need to know about breakfast (and recipes to jumpstart your day)

Today I want to talk about what you really need to know about breakfast.

You will hear everything from breakfast doesn’t matter to that it is the most important meal of the day. You will hear that you should eat within 30 minutes upon waking or it is ok to wait a few hours. You will hear you should have bulletproof coffee, that you should eat carbs, and I even read an article the other day that you should not have carbs at breakfast. Everything of course is backed by some sort of study, that includes some type of science, that proves their point in some way.

What you really need to know about breakfast is what works for you. I  have people tell me they don’t have time, they are not a breakfast person, they are not hungry in the morning and breakfast makes them hungrier later on in the day. All fine, if you are getting the results you are seeking.

My point being that if something is not working for you, change it.

The main thing to ask yourself is this.

“Is what I am doing working for ME?”

If you don’t eat breakfast and are seeing results and able to keep your craving and energy levels in check then by all means keep at it. But if you are not seeing results or skip breakfast and eat too much later and experience a lot of craving and energy issues, experiment to see what a healthy breakfast can do for you.

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Oatmeal, egg whites, diced apples and cinnamon.

Should you eat carbs at breakfast?

I don’t see any reason to stay away from properly portioned carbs that make you feel good and give you the results you are seeking in terms of the way you look, feel and perform each and every day. The problem with most breakfast carb choices is that they come in forms of muffins, cereals, bagels, granola and processed varieties.

They are typically highly processed, low in protein and fiber, high in fat and or sugar and can leave you with a quick drop in energy. Also things like muffins and pancakes tend to be easier to overeat then things like oatmeal, fruit, yogurt and eggs.

Carbs at breakfast is not a bad thing if you choose ones that are more beneficial to your health, like oatmeal, sprouted grains, potatoes, fruit and vegetables and you keep them in moderate portions. They keep you fuller longer and tend to have more nutrients and fiber. Different people will get results on different food selections.

Instead of worrying quite so much about what exactly you eat, try this.

Pair your morning carb with a protein or fat. All carbs are broken down into sugar,  from bagels to vegetables. They all break down to the same thing. Vegetables differ than bagels because of their high fiber and water content and have less of an impact on our blood sugar when eaten.

They enter our blood stream at a much slower than pace then a bagel which can quickly spike our blood sugar levels making us more prone to hunger and cravings later on and send our energy levels crashing.  Protein and fats also have less of an impact on insulin and a great pair for carbs.

One of the best things you can do to help manage your hunger, craving and energy levels is to pair a protein or fat with your carbs. This helps stabilize blood sugar levels and is the single most important thing I do with my diet. 

First and foremost it is about what works for you, what gets you the results you are seeking and what leaves you feeling good. You just have to take the time to experiment and if something you have been doing for years is not working, it is time for a change.

Here are a few breakfast ideas  to start your day off strong besides eggs and toast.

 

  • Berry and Yogurt Parfait ( 1 cup of plain greek yogurt, 1 tbsp honey, 1 cup of berries, 1-2 TBSP of slivered almonds or walnuts).
  • Protein Smoothie ( 1 scoop or protein powder or you choice, 1/2 banana, 1 cup of frozen strawberries, 1 tbsp of peanut butter)
  • Sweet or Savory Sweet Potato Cakes ( 1 peeled sweet potato shredded, mixed with 2 eggs, cook like pancakes). For a sweet flavor add cinnamon, for savory add garlic powder, pepper, whatever your heart desires.
  • Grain Free Pancakes (2 bananas, 2 TBSP of almond butter, 4 eggs and cook like pancakes)
  • Endless Option Egg Bake (recipe below and feel free to mix and match the veggies, meat, and cheese as you see fit).

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Ingredients:
  • 4 eggs
  • 1/2 carton of egg whites
  • 1/2 diced onion
  • huge handful of spinach
  • 1 pack of breakfast sausage
  • Parmesan Cheese to sprinkle

Any seasonings like garlic, basil, cayenne pepper, oregano, etc.

Also you can add any veggies you choose, take out the meat.

Directions:
  1. Brown meat and onions.
  2. In a sprayed dish layer meat, veggies, and pour eggs over.
  3. Sprinkle parmesan cheese on top.
  4. Bake at 350 for about an hour.

Now get after it, start experimenting and find your unique formula!

 

 

The Hiearchy of Nap time Productivity

Go to sleep little one….

As a new mom every one told me to just sleep when the baby sleeps. This sounds lovely in theory, like I would just be able to pass out for a 3 hour nap peacefully without interruption. I was told to not worry about housework, not worry about chores or things that had to get done.

Or if you have more than 1 kid you’re probably laughing at the idea to sleep when the baby sleeps (adjust this blog post as best as possible with multiple children).

When I was spending my first few months nursing and baby carrying all day, I wanted to do something for myself that felt productive.

Reality is, things have to get done. Or you at least feel better when they do.

I needed to set up her health insurance, I needed to feed myself, I needed a clean fork somewhere, sometime.

I unknowingly created a hierarchy for nap time productivity so I could find my balance between what I needed to do and what I wanted to do.

Let’s face it sometimes we have 20 minutes, sometimes we have 3 hours, and we just never know.

The beauty of a hierarchy is that it prioritizes your self care first and and then trickles down to important tasks, things you feel you need to do, and things you want to do.

Step 1: Self care.

Once nap time begins make self care your priority. This is highly dependent on what YOU need in the moment and harder with more than one kid so just do your best.

If you need sleep, rest or close your eyes for a few glorious moments. If you are even borderline hungry make yourself some food. Who knows when you will be able to eat again! If you feel well rested and fed and want to get a workout in or a shower, now is the time!

You may only have a few precious minutes so do something good for yourself.

Congratulations you still have more time! Move to step 2!

Step 2: Important Task

You now can tend to an important task, whatever this might be.  A load of laundry because you or your child is running out of underwear. A bill you need to pay. A phone call you need to make. Maybe you napped as part of your self care step and now you want to shower. That works too!

Choose 1 thing and make some progress on that.

Congratulations you have more time!

Step 3: Housework, chores, or free time.

You can prioritize step 3 the way you want. For me personally keeping the housework at least half under control from what it use to be makes me feel good. So I take this time to finish that load of laundry, do the dishes, or tend to an area of the house that had been neglected.

OR, if housework is less important to you, use this for free time doing whatever you feel you need to, or want to do.

Maybe step one you chose sleep. And then for step 2 your important task was eating. You decided to skip the housework and watch some tv. You decide to do a project with your other kid. You decide that you want to get the house clean today or you could care less and you just want to zone out and check out pictures on Instagram. This is YOUR time to use it as you wish so don’t let anyone make you feel bad about how you choose to prioritize this time.

You may follow this exactly, you may rearrange the order, or you may do it backwards, but the point is to make it use for you in a time management sense. Some days you will get through step one, maybe some days you will get through step 3, regardless you got the most important task done first.

Hope this helps!

Side note: It is nap time. I am rested enough, fed, there are dirty dishes in the sink and I am writing this blog. 😉

I have created a free, Facebook community called Moms Supporting Moms to share in our struggles and successes, ask questions to each other, and while focusing on all things mom, to focus on some self care for ourselves too. To get your private invite sign-up here.