By Coach Mel
We all seem to resolve to do more than a few new things in the new year but, while the intention is great, we don’t actually have any more time than we did December 31st to accomplish these goals. And inevitably, the cliché of goals being forgotten by Januarry 15th becomes our reality.
An obvious resolution is to eat healthier… But, because I’m nothing if not honest, I am going to give it to you straight: Guys, it can be time consuming to eat healthy. Good food is not fast food, which is why McDonalds is bad for you. But since we’ve established that we all want to eat healthier but do not, in fact , have any more time, I give to you today a few ideas for healthy yet time-SAVING breakfast ideas. Why breakfast, Melissa? Because, if you kick your day off with a healthy breakfast you are more likely to continue the trend for the rest of your day’s feasting.
Overnight Oats are my absolute favorite go-to breakfast when I leave early in the morning. Why? Because they are delicious and I can make them the night before or even 4 nights before and they are more delicious and healthier for me when I get to them. Another score is that overnight oats require the oats to soak in a liquid which has many positive health benefits. In fact, you should soak all your nuts and grains to achieve the following:
- To increase the amounts of vitamins, especially B vitamins. We love B vitamins.
- To break down gluten and make digestion easier.
- To make the proteins more readily available for absorption.
- To prevent mineral deficiencies and bone loss.
- To help neutralize toxins in the colon and keep the colon clean.
- To remove or reduce phytic acid. Phytic acid when combined with other minerals makes digestion more difficult.
- To remove or reduce tannins.
- To neutralize the enzyme inhibitors. Enzyme inhibitors denature the active part of the enzyme we want.
- To encourage the production of beneficial enzymes.
Okay, enough of that:
How to make the oats:
Obtain 1 mason jar (or any container but based solely on hipster-aesthetics mason jars are the best).
Oats (I use about ¾ cup)
Cover with nut milk
Add chia/flax seeds and stir in with the liquid
Add berries of your choice
Top with whole milk (Greek) yogurt (plain)
Top with cinnamon
Top with a dollop of almond butter (optional)
*You do you on these. You can stray from that recipe and get wild with raw nuts, cacao nibs, shaved coconut flakes are a favorite, etc. Just try and make sure you have a healthy source of fat and protein along with the grains, such as hard-boiled eggs.
You can seriously make five of these on Sunday, put them all in the fridge, and enjoy them through the week. Don’t be scared. Just grab and go.
Speaking of eggs…
Eggs. Do it.
Hardboiled eggs are probably the best and fastest form of nutrition out there. Just remember to mark the eggs you hard boil to separate them from the raw ones... trust me.
How to make the Eggs:
Bring a pot of water to a boil over high heat. Reduce the heat to low, then add your eggs and cook 4 to 5 minutes. Drain, cool in ice water and peel.
Bring a pot of water to a boil over high heat. Reduce the heat to low, then add your eggs and cook 7 to 8 minutes. Drain, cool in ice water and peel.
Place your eggs in a pot and cover with cold water by 1 inch. Bring to a boil over medium-high heat, then cover, remove from the heat and set aside 8 to 10 minutes. Drain, cool in ice water and peel.
Soft and medium-boiled eggs are best, nutritionally speaking, but any way you do it is a great way to get healthy fats and proteins for improved satiety throughout the morning.
Like the oats you can make a big batch of smoothie on Sunday and fill your mason jars up and stick them in the freezer. You won’t be able to enjoy this right away, as it will be frozen, but it will thaw out soon. You can also pull it out of the freezer and move it to the fridge the night before.
How to make the smoothies:
Combine in a blender:
GREENS. That’s right, fill that blender with spinach or kale, you won’t taste a thing, promise.
Your favorite berries
Chia/flax seeds or hemp hearts for an extra boost of fiber and healthy Omega3/6 fatty acids.
I add a scoop of Arbonne vegan protein powder if the smoothie is before or after a workout.
Top with nut milk
Add some ice if your berries are not frozen
*Again, make these your own. Good sources of fat can include coconut oil, almond butter, avocado. Experiment! You can also bring along a hard boiled egg to have some more protein to accompany this smoothie.
And there you have it! If you had time to read this blog then you have time to make all these great breakfasts and enjoy an energy-crash free morning!