My Favorite Healthy Breakfast Recipes

Last week during a work happy hour, a co-worker who is getting married in six weeks asked me how she can lose 10 pounds before the big day. While I am neither a dietitian nor a personal trainer, I spent the next thirty minutes sharing with her a few of the tips and tricks I’ve learned over the years.

Since she and the other co-workers continued to ask me questions for the duration of our happy hour, I thought it was only kind of me to share the discussion with you guys.

Over the next few weeks, I am creating posts inspired by the questions asked during the conversation. Some of them may be more basic and less relevant for readers who are already practicing a healthy, balanced lifestyle. But, for others, I hope that these tips, tricks, workouts and recipes will serve as inspiration to improve even just one aspect of your day.

As you know, my goal is to inspire each one of you to lead healthier, happier lives regardless of your stress levels, commitments or daily life demands.

Today’s focus is BREAKFAST.

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Now, I’ve never been one of those girls who can survive on water and coffee alone until taking a lunch break. While I know many people who just “aren’t breakfast people” I am not one of them. Growing up, my parents never let us leave the house without eating breakfast. Over the years this meal evolved from milk and cereal to toaster strudels and Jimmy Dean sandwiches until finally circling back to the balanced, healthy meal of oatmeal or eggs. In fact, eating a healthy breakfast makes me feel like SuperWoman the rest of the day.

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Not on team breakfast yet? Maybe these facts will convince you.

  • Breakfast eaters tend to have better diets overall, consuming more fruit, vegetables, milk, and whole grains than non-breakfast eaters. (Consumer Reports)
  • Studies show that breakfast can be important in maintaining a healthy body weight. (Johns Hopkins)
  • Breakfast needs healthy protein and fat in order to satiate you and stabilize your mood and cravings. (AnnetheRD)

A creature of habit, over the past ten years, since taking charge of my health, I rotate through the same four breakfasts depending on the season, my workout schedule or mood. Similar to my workout habits, my breakfasts have evolved for the better over the past year. I’ve spiced up each of the breakfasts to have a bit more staying power, nutritional punch and flavor by adding protein sources, fruit and spices. Gone are the packs of Quaker Oats Weight Control oatmeal, of which the banana nut flavor was a favorite during my Weight Watcher weight loss era from 2005-2007. Friends and resources like Anne have helped me understand the importance of being able to pronounce each ingredient. I don’t need to buy prepackaged oatmeal with many unknown ingredients. Instead, I can save money and eat healthier by making my own oatmeal concoction, inspired by seasonal flavors.

quaker oats nutrition facts

Below, you’ll find a round-up of my favorite healthy breakfast recipes for each of my four breakfast rotations.

Healthy Breakfast Round-Up

Oatmeal/Quinoa/Chia

Smoothie

Eggs

Yogurt Bowl

How about you? What is your favorite breakfast? 

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Reset

Greetings from New York City where the current time is 9:51pm. My body feels and thinks it is 3:51am however since I’m still very much on Europe time after spending 13 days on that time zone. You know what’s really fun though? Flying out to the Pacific Northwest tomorrow at 6am so my body can be really, really confused.

Yup, by the time I land in New York City Friday evening, I will have logged 21,000 miles in less than a week. That is insane and hard to fathom. What’s even harder to fathom is having a super, strong PR worthy 10k race on Saturday morning during the New York Road Runner’s Oakley 10K.

Instead of throwing in the towel on this race, I’m doing the opposite and revving up my system for a great race by focusing on myself this week even though I’ll be traveling. This means plenty of sleep, back on the vitamin and supplement wagon, strong but efficient workouts, stretching, and smart eating and drinking choices. It won’t always be easy but I know that a PR will feel sweeter than any late nights or 3rd glasses of wine. You see that? I’m not being silly and saying no wine, I’m saying moderation.

Here’s how I started the reset process today in between a long work day and an evening filled with both fun and tedious errands including another shellac manicure, long line at the post office, dry cleaning, and meeting with the movers (!!!?!).

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From top:

Peach Protein Oats including 1/2 c rolled oats, 1 tsp cinnamon, 1/2 tsp almond extract, 1 scoop Designer Whey vanilla protein powder, water, and 2/3 c peaches.

Salad #1 for lunch including mixed greens, beets, red onions, grilled chicken, egg whites, apples, tomatoes, salt & pepper, olive oil, and balsamic vinegar.

Speed workout on the treadmill is the perfect way to end a long day when torrential rains force me inside. Today I did 1/2 mile pick ups (6.2, 6.4, 6.2, 6.5, 6.2, 6.7) for a speedy 5k while jamming to Justin Timberlake, Usher, Ludacris, and Icona Pop.

Salad #2 for dinner including a large bowl of mixed greens, walnuts, tomatoes, grapes, strawberries, beets, red onions, egg, tomatoes, salt & pepper, 1/2 portion blue cheese, and light balsamic vinaigrette.

I also stuck guzzled over 64 ounces of water today and limited my caffeine to one cup of coffee around 3pm when my body and mind were both hitting a jet lag slump.

We’ll see if I can keep this up beginning tomorrow morning when I hope on a plane out west. Goal #1 is to drink at least 3 bottles of water during flight and baby my calf muscles with compression socks.

If you could fly anywhere tomorrow, free of charge, what would be your destination of choice? Mine would be New Zealand or Australia! Both countries have been top of our list for ages but are such a trek and quite expensive!

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March Intuitive Eating Challenge: Day 1 Food

March 1st is finally here! It’s time to kick off a new month where I’ll be able to spend the month focusing on my upcoming half marathon, spending time with friends and Bo in NYC since I’m not traveling and getting in touch with my eating. It’s hard to believe that we’re not traveling once during this five weekend month!

Over the past few months my eating has improved ten fold. I’ve learned to think before I begin stress eating and have pretty much stopped thinking about foods as not being allowed and instead having them in moderation. But, no one is perfect. This week I reached in the office candy jar more than one time and found myself having more processed foods than fruits and vegetables. But, today is March 1st and with Jamie’s coaching I look forward to focusing time on intuitive eating.

Our first challenge today was to give ourselves permission to eat what we want. While that can be scary, I was pleased with how I did and ended the day feeling great!

Breakfast was my take on bircher muesli which included 1 cup of Chobani 0% plain yogurt, 1/3 cup of museli, and a sliced banana. It’s definitely not as delicious as the version I ate in Geneva but I know having the greek yogurt provides me with less sugar and more protein than a creamier, less thick yogurt. On the side, I sipped a cappuccino. Choosing this instead of a coffee gives me far more pleasure and protein; its more of an experience.   It’s the little details that make me love a warm, frothy cup of cappuccino. Check out this morning’s pattern!

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Lunch was a salad from Toasties since I forgot my packed lunch in the refrigerator! Oops! This salad is one of my favorites, mixing many different textures and flavors. Baby spinach is topped with brussels sprouts, red onions, chopped tomatoes, celery, grapes, beets, grilled chicken, and a half serving of blue cheese. It was delicious and lasted over an hour!

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My craving for crunch forced my hand to grab a bag of Popchips Salt & Pepper on the side. Say what you want about these but I love there tiny size and the fact that they are portion controlled.

Later in the afternoon I enjoyed my fifth grapefruit of the week along with a handful of almonds. I’ve been craving this tart citrus everyday and find that it gives me a little afternoon pep!2013-03-01 15.53.27

After a day of healthy eating, when the choice came to detoxing a long week over a happy hour or yoga it was an easy decision! I’ve heard Theodora rave about Laughing Lotus for the past month and finally tried it for myself tonight. We actually experienced Laughing Lotus for the first time this summer when we took a class in Times Square led by Dana Trixie Flynn, one of the founders!

I made it downtown in record time and was on my mat by 5pm ready to melt the stress away. Tonight’s class was brand new for March and therefore there were only 6 people in class. A small yoga class is my favorite as it means lots of adjustments! The Level 1 Lotus Hour allowed me to stretch and relax without pushing my body to the point of sweat, exhaustion, or soreness for tomorrow’s run. I could definitely tell that my hips and quads are tighter than normal which is to be expected since I haven’t practiced yoga lately and I’ve been pushing my body in different ways through Barry’s Bootcamp and speed work.

Lotus Class Deals

Their first time special, 30 days for $39 was too good to refuse so I’m hoping to join Theodora for at least one class a week during March!

Intuitive eating, yoga, and a half marathon PR could make this a pretty amazing month. Here’s to hoping everything works out!

How about you? What is your focus this March?

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