Breakfasts Remixed

Breakfast is an important part of our day, if not the most important. The thought of creating something tasty in the morning can be dreadful.

Take into account those mornings that don't quite go as planned, sleeping in and other morning mishaps usually lead to a skimpy breakfast.

Even for those who take their morning seriously, it's difficult to find alternatives to eating healthy, and the same old thing can get pretty dull fast. With all that in mind, I set out to find quick healthy alternatives to remix your breakfast worries.

On The Go Omlet-
drop an egg, and any extras you like into a zip lock bag, give a quick scramble and microwave for a minute. End result is a quick omlet prepared in a to go bag. Save extra time by slicing up your veggie add-ins the night before.


Mini Mix-It Plate-
My dad has the most interesting approaches to breakfast I've ever seen. Every morning he fills his normal brown plastic bowl with whatever's handy, and takes it on his drive to work. Fruit, cheese, occasionally a few slices of lunch meat and a half a bagel are a few of the favorites. His approach is successful for a few reasons. It assures that he has enough for breakfast for starters. Also, it keeps things lively for him, and is a great way to clean out your fridge of little scraps.

Low Carb Finds-
While bagels, toast and breakfast bars are always a popular find, there's also a solution for those trying to cut out the carbs. Slice your favorite fruit and top it with your favorite spread. Apples go fabulous with peanut butter or honey, and you can mix and match with different fruit jams and other slices. Top with some crushed nuts for a little protein in your morning or make mini fruit sandwiches if you're on the move.

Morning Pafaits-
Another simple idea especially if you're running late. Layer a combination of yogurt, fruit, nuts and oatmeal will make a great start to your morning. Try alternating layers of cereal or crushed granola bar as well.

Breakfast Trail Mix-
Especially for people on the move, trail mix is great to munch on. Fix your own with dried fruits, nuts, cereal and granola.

What's your breakfast routine? Do you stick to a one favorite breakfast food or alternate often?

Nutritious choices on a budget

Recently I've heard a lot of talk from friends about how hard it is to stay healthy with a hectic life. In addition to that, much of the issue is on food and money.

Nutrition education has started to grow because of our national obesity epidemic, and although lots of women understand what eating healthy takes, few can actually afford a diet of fresh fruits and vegetables.

However, eating healthy is not just about the expensive produce section. There are other ways to eat well, especially on a budget.

Canned Fruits- I must admit, if given the choice, I would always vote for fresh fruit over canned. However, canned fruit is one of the cheapest items in a grocery store, and also one of the most versatile and often over looked.

Canned fruits can be strained and washed for a fantastic quick fruit salad, and the juices left behind can be tossed with any sort of meat, used as dressing for salad or pasta, or the liquid base for rice.

Frozen Vegetables- Again, not nearly as glamorous as the fresh section, but there are many benefits to buying frozen. First off, frozen assorted vegetables are quick and easy. You can throw them in the freezer and forget about them for awhile, and still come back to them later, something not remotely possible in their fresh form. Also, they are much more affordable and often pre-cut.

One example of the beauty of frozen vegetables is my favorite pineapple chicken stir fry which takes literally 5 minutes to make and is well under $10. Combine frozen veggies, grilled chicken strips with canned pineapple bits (and or pineapple juice, very cheap) and soy sauce.

Get your meat in on a budget-Sadly, there's not too many ways to get around this one. Getting fried chicken at KFC is always going to be cheaper than buying the good healthy version.

I like to buy the biggest bag of frozen chicken breasts I can find and keep it in my freezer for whenever I need it. It can get a little pricey, but you definitely get your money's worth and if you can split it with roommates, you'd be in good shape.

How to do carbs right- Whole wheat products, again, are most expensive than white bread or plain pasta. However, this may be helpful in your nutrition quest.

As a pastaholic, I haven't quite found a love for whole wheat pasta. When I do eat pasta, I try to mix half whole wheat and half regular, which has cut my noodle consumption.

What are some budget and health issues you have? What tricks do you use to manage your nutrition? What aspects of your health are still tricky for you to manage?

A Real Reason to be get Excited about Apples this Fall-

I’ve been sent another great article about the benefits of apples on your diet.

Seems like some of the old standards still apply- don’t peal that skin off, it’s packed with nutrients.

The article also points out which apple is better than others. Doing a little extra research on a good thing can pay off with extra vitamins and minerals that you might not cash in on.

In addition, I found the relation from apples to weight-loss in the article very interesting. It’s a valid point though. If you’re looking to lose weight, or even increase your intake of fruits and veggies, try snacking on some before dinner. Nothing feels better than passing on an extra helping of rice because you filled up on apple slices.

What’s your favorite go to fruit or vegetable?

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Related Resources:

If you are a victim of bursitis, better give up on kettler.
Even the treadmills should be avoided.
A good option would be the bowflex.

Foods to Keep on Hand

Stocking your pantry with healthy foods is your first defense in eating healthy and controlling your food intake.

Making good choices in the grocery store will pay off in the future. Here’s a good starter list of foods you might not think to always keep on hand-

Frozen sliced veggies- This is perfect for all occasions. If you have a hard time getting your daily recommended amount of in, keeping a bag of mixed frozen veggies on hand is a great idea. They can be cooked up very quickly for snacks, tossed in a stir-fry, served as a side, with pasta, or just about any other way.

Frozen berries- Again, quick and easy. Keeping them in the fridge may even make you feel like you’re going in for ice cream, but you’re coming out with something so much better for you. They’re great frozen right out of the bag, or thawed for a bit, can be quick for on the go or be paired up really great with a dollop of ice cream for dessert.

Canned Beans/Tuna/Chicken- All of these are great sources of quick protein. They are quick, and can make for a few great recipes if you’re stuck in a rut.

Fruit Juice- Check out your juice carefully and you could be doing great for your diet. Grape Juice has those great benefits of red wine, and many other fruit juices can boost up your vitamin C in a second.

These are just a few ideas of great always on hand items. Shopping smartly can help your waste line tremendously. Think about incorporating some of these everyday items into your fridge! What are some always quick buys you go for when shopping?

Fall Foods

Autumn is quickly approaching, but as summer winds down; our favorite fall foods start to come out.

Farmers markets galore! Thanksgiving may be a little too far away, but food fans shouldn’t fret, between all the rich foods of fall, there’s something for everyone to enjoy. Especially for those looking to start up a healthy routine (pre-New Year’s Resolution anyone?).

September-November offer some of the best foods all year long. Farmers are harvesting all the good from their fields, and everything is fresh and plentiful. Now is the best time to start taking advantage of all the season has to offer. Take the time to get acquainted with all the fruits and vegetables fall has to offer.

Here are some great combinations of fall favorites to look forward to that will tide you into the winter months-

Salad + low fat vinaigrette + dried fruit + nuts:

You can’t go wrong with this. In fact, it’s a theme that’s taking over our favorite restaurants by storm (Panera). Pair up some greens with any combination of dried fruits (cranberries & cherries are great) or sliced apples, pears, strawberries or grapes. Combined with some nuts for protein and a low fat dressing and you have a tasty meal you can feel confident eating.

Veggie galore:

Everything is in season right now, everything is fresh. Take advantage of all the great veggies at your local grocery store. Corn, green beans, carrots, and cabbage are all old favorites. Avocados are a great fresh find for those who haven’t experienced them before. The green veggies are loaded in anti-oxidants and packed with vitamins as well. Try spreading avocado on sandwiches or throwing wedges in salads.

Take advantage of all the healthy treats available this season. Start some good habits to carry over when staying true to healthy foods gets harder. What are some of your favorite fall recipes?

Surprise Fruit- Pomegranates

Pomegranates are not quite your typical banana, but breaking into one of these super seeded specimens could be better for you than your typical apple a day.

The fruit, known for its hundreds of tiny seeds inside a hard waxy shell, houses tons of health benefits. Pomegranate juice provides vitamin B, C and potassium. Besides that, the juice has shown to reduce heart disease, high blood pressure, prostate cancer, osteoarthritis, and fight against dental plaque. (That’s right, your dentist will thank you!)

However, pomegranates are an odd fruit, and between breaking into them and keeping the seeds together and figuring out how to eat them can be challenging. To open a pomegranate, slice off a bit of both ends, then lightly score the outside of the fruit with a knife. Submerge it in water and work the skin off and lightly brush the seeds out of the fruit. They will sink to the bottom of your bowl while the waxy outer coat will float. Scoop out the waxy shell and strain the bowl of water so your seeds remain.

As for eating them, the seeds can be eaten plain, or sprinkled on grilled chicken, vegetable soup, or cottage cheese. You can also make your own pomegranate juice by squishing the seeds through a strainer over a bowl to collect the drippings.

What’s your favorite fruit? How do you uniquely add fruit to your diet?

Summer Treat- Fresh Fruit

The summer may be winding down, but your summer treats don’t need to be! Make the best of all your favorite fruits while they’re fresh. Introducing yourself and loved ones to fruit in its prime season encourages healthy habits to continue through the cooler months.

Cut berries in half and drop them in your ice cube tray for a surprise in your next glass of water. Freeze your own healthy popsicles or fruit slurpies with a combination of squished fruit and lemonade.

Jazz up your breakfast by throwing fruit into oatmeal or cereal. Create a festive lunch by topping your salad with pears, strawberries, dried cranberries, cherries, or apple slices.

Don’t forget about your fruit at dinner! Grilling sliced apples, plums, or pineapple brings out their rich flavors (plus makes a damn good dessert when topped with ice cream).

Frozen fruit can go to delicious fruit crisp in a minute. Experiment with different fruits, mix pears, apples, peaches or apricots with a bit of sugar. Top them with a mixture of oats, brown sugar, flour, and cinnamon, combined with enough butter until it’s crumbly. Bake at 375 for about 30 minutes.

Keeping a bowl of bite sized fruit around in your fridge is great for quick snacking, encourage family members by example, that reaching for fruit instead of snack foods can be much more refreshing. What are your favorite fruit recipes? How were you encouraged to eat fruit growing up?