For most working people, mornings are so busy breakfast seems to get neglected.
Breakfast is perhaps the most important meal of your day, and as mentioned in previous articles should never be skipped. It’s the first meal of the day. Which means whatever you eat fuels your body or slows it down, depending on what you choose to eat. Just because you are in a rush, is not an excuse to skimp on breakfast or completely avoid it. This will just result in you being in a groggy mood, and possible weight gain overtime.
Even though it might seem easier to stop by a coffee shop and pick up a quick breakfast, which will definitely be loaded with calories, carbs and sodium; this recipe takes under five minutes to prepare and enjoy. It will leave you full because of the oatmeal, and give you an energy boost from the whey protein. When i don’t have time to prepare and eat eggs, i’ll whip up a quick smoothie and be satisfied until lunchtime. Check out the recipe below, hope you enjoy it!
1/2 cup of regular oats
1 cup of non fat milk
1 serving of your favorite whey protein- i like chocolate flavored
about 14 frozen strawberries or mixed berries
1 banana (optional)
- Pour the oats in a blender and grate until they are finely chopped.
- Add in the milk, strawberries and whey protein and blend well. If you’d like to add a banana, blend the milk and banana first, then add the berries and whey.
- Pour and enjoy 🙂
Breakfast can’t get any easier than this! There is definitely no excuse for skipping this meal now!
Like the recipe?! Try it and let me know what you think?!
Ever get a sudden urge to eat and eat after you have already had a meal? Snacking occasionally is a good way to keep your stomach from rumbling until dinner and to keep your energy from droppping down. More often than not, we opt for the easiest and worst choices to fullfill our snacking needs. It’s more convenient to run to the vending machine or nearest store and grab a bag of chips or candy bar, rather than choosing and peeling an orange.
Choosing healthy food as a quick snack doesn’t have to be boring or seem like a chore, and will always leave you feeling better than indulging in a chocolate king size bar or bag of chips. For some women, a few weeks prior to it being that time of the month occasional cravings and an unsatiable need for chocolate can throw you off balance; but having the right snacks at hand will help fight over-indulging.
A few helpful tips:
- Drink a glass of cold water. Sometimes we mistake thirst for hunger and end up ruining that mornings workout by eating twice as much calories as we burned. Drinking water will hydrate you and give you a burst of energy, as well as fill up your tummy.
- When buying veggies at the grocery store, wash and cut them before putting them away. Store them in ready to go bags, or tupperware. This will make it easier to grab those to snack on, without the excuse of having to wash and cut each time.
- Add some flavor to your veggies! Take some peanut butter for your celery, or make ham wraps out of lettuce. There are also many spice/seasonings you can purchase to add to your fruits and veggies.
- Stock up on sugar-free jello or those low calorie dessert puddings by jello. They have a delicious tasting chocolate mousse pudding which goes great when paired with peanut butter!
- Make pre-made healthy snacks for the week and put them in your fridge so they are ready to go.
- Eat a yummy salad like the one in this recipe to keep you going until dinner if you work late hours. Or hard boil eggs and put them in your fridge for a quick fix and a protein burst on the go. Another good snacking tip, is to cut up a block of cheese into slices and grab 1-2 slices with a couple multi-seed crackers. Cheese and crackers are a good snack choice since it will help keep you full.
- Mix walnuts, almonds, cashews and even a bit of chocolate chips to keet at work; on those days when you must have chocolate it’s ok to indulge if you don’t overdo it and mix it in with healthy options.
Yummy Very Berry smoothie under 200 calories
This smoothie is delicious and under 200 calories with no extra sugar added! It’s a good snack choice or even an option when you feel like having a very light dinner. I love drinking smoothies on the weekend and this little recipe has saved me from eating junk and kept me full without all that extra sugar.
- 1 cup of frozen berries
- 1 1/2 cup of non-fat milk
- 1 light & fit strawberry yogurt (only 60 cals)
- Put ice in blender
- Add cup of berries and yogurt.
- Pour milk in until it reaches the 2 cup mark
- Use the ice crush setting first, then blend until you get a thick smoothie texture.
- Keep blending until you are satisfied with your drink.
If you’d like you can also add a banana to your smoothie for a berry-banana blend 🙂
This week i decided to link up with Kori @ Blonde Episodes for flirting with temptations Thursdays!
Since I’ve been trying to keep a healthy lifestyle lately, I’ve been eating a lot of veggies. Especially in the form of salads. Most of my mornings are shorter than i’d like prior to heading for work, so a quick and yummy lunch for me equals a big salad with many toppings.
Lately I’ve been on a blue cheese and feta hype, so I’ve been adorning my leafy lunch with either crumbled cheese and drizzling with a raspberry vinaigrette or delectable champagne dressing. Below I share my super quick, super tasty salad recipe that’s perfect for any meal.
Washed and cut lettuce and spinach leaves
blue/ feta cheese
cranberries, almonds/walnuts and cashews
turkey/ ham cut into bite-size pieces
dressing of your choice
Once all ingredients are cut and washed, mix and toss them together. Drizzle with dressing and enjoy 🙂
*You can also leave the avocado out and add sliced pears or apples for a splash of fruit.
What’s your favorite salad recipe?! Share your Thursday temptations @ Blonde Episodes blog hop!!
Lentils are a great source of fiber and are easy to cook on a low budget. A bag of lentils usually costs around $2 or less and makes a full pot which can be frozen in Tupperware to last a while. A great option if you don’t have the time to cook sides for dinner, simply thaw out the container and warm up your lentils. Besides being rich in fiber, they also provide lean protein, iron, folic acid, and vitamin E.They lower cholesterol, which keeping at a normal level helps in reducing the risk of heart attacks and problems. They can also be used to keep diabetes controlled, and are a great way to add veggies to your meal.
Here is a great recipe, which can be altered depending on your favorite vegetables and seasonings.
- 1 bag of lentils
- 1/2 -1 tomato
- 1/2 bell pepper
- 1 carrot
- 1/2 onion
- 2 garlic cloves
- 1 celery stalk
- 1 potato
- salt and pepper to taste
1. Rinse lentils and soak them for an hour. In the meantime wash and cut all the veggies you wish to add.
2. After the lentils are done soaking, rinse them with cool water. Place them back in your cooking pot and add hot water covering the lentils with about an extra inch of water. Cook over medium heat in a covered pot.
3. Check in them in about 20-30 minutes and add some salt and pepper. Cover them and allow them to continue cooking.
4. In another 10 minutes, add all the veggies and any other spices you’d like. Add more water, if you’d like them less watery don’t add as much water. This will make them less of a soup but just as good. Stir and cover. Check back on them a few times, until lentils and veggies are soft. Taste them to ensure the seasoning is to your liking.
5. Once fully cooked serve and enjoy! To keep lentils fresh longer, place in a few plastic containers and freeze.
What are your favorite veggies and ingredients when making lentils?!
Eat breakfast like a queen! Meaning, don’t skip and eat plenty of it!
Most of your day’s energy is derived from the first nourishing source you provide your body with, though many people skip this important meal due to whatever reason. This is a bad habit, if you too skip or don’t eat sufficient during breakfast, start getting in the habit of doing so!
A breakfast rich in protein will give you the energy to get through the day, and keep hunger at bay until lunch time. It also prevents cravings which lead to unhealthy snacking and overeating. Eating breakfast gets your metabolism going, helps maintain a healthy weight, and will help keep you on track when you’re conscious on what you’re eating. Breakfast provides your body with minerals and vitamins, gives you energy and helps with concentration. If you decide to skip breakfast, you might find it hard to keep focused while at school or work, and even get cranky or a headache after a long period of time.
The best meals consist of protein and fiber rich foods, which means avoid processed and sugary ones. Eating a donut or other pastry and washing it down with your favorite energy drink won’t do much for your body, except hike up your glucose levels and crash down after a couple hours. This exposes you to wanting more sugar, rather than getting any actual nutrition. Cereal is glorified as a quick and nutritious option, though it most often is loaded with sugar and starches which won’t provide your body with enough energy or nutrients. The best breakfast, especially when you want to satisfy your hunger and maintain a healthy weight, is made up of fiber and protein. Eat eggs, or egg whites, with beans, some type of meat, and a side of veggies. Eating protein and fiber will keep your body fueled until your next meal, making it easier to get through the day.
Here are a few protein and fiber rich breakfast options:
- Heat cooked beans in a frying pan, preferably black or pinto, and add two eggs. Scramble eggs with beans, and add some spinach. Eat with a side of cooked ham.
- Cook two eggs sunny side up, or to your preference, and eat with a side of cooked turkey sausage. To incorporate veggies, cut up half a tomato into thin slices and season with pepper.
- Heat cooked ground beef in a pan, and add two eggs. Scramble eggs and beef, and add some spinach. Eat with a side of lentils and a turkey patty.
If you honestly don’t have time to make a real meal for breakfast, at least drink a protein shake and grab some veggies or a Greek yogurt on the go. Got any breakfast tips you’d like to share? Comment below!
What’s your take on this topic? Do you agree with eating breakfast daily, or most often skip it? Share below!
This refreshing and healthy recipe is a crisp way to cool down in warm weather.
Though it might sound unappealing to make a drink out of a vegetable, it’s actually pretty tasty and a great way to get a serving of veggies. Cucumbers are mainly composed of water, but still pack a good source of vitamins and folic acid. Magnesium, silica and potassium are found on the skin of a cucumber, and they also have vitamin K which aids in bone mass and in keeping healthy, glowing skin. They’re also low in calories and rich in vitamins A, C, and E. This cucumber drink recipe is quick and requires a minimal amount of ingredients.
Try it for yourself and let me know what you think?!
1 1/2 quart of water
– Pour 1/2 quart of water into blender. Chop up cucumber and blend until its pureed.
– Pour the pureed cucumber into the remaining quart of water and add the crushed ice.
– Squeeze in the limes and add sugar to taste, depending on how sweet you want your drink.
– Blend a bit more if desired.
For a cold summer treat, mix some chilli powder for fruits in the juice and freeze it in popsicle trays for a pepino con chile paleta 🙂