eating and living well / 202 NUTRITION /
On-the-go breakfast ideas
• Granolas (lightly sweetened) and/ or fruit layered with unsweetened yogurt. • Banana or apples with nut butter (peanut, cashew, almond) sprinkled with cinnamon. • Whole Food snack bars • Green and fruit smoothies • Whole grain muffins • Sandwiches or breakfast wraps • Overnight oatmeal jars (there’s recipes galore online!) • DIY trail mix: • combine dried fruit like apples, banana chips, apricots, cranberries, blueberries, raisins, mangos and a few chunks of chocolate. • combine nuts and seeds like almonds, peanuts, walnuts, pumpkin, sunflower, cashews (look for raw and sea salted). • combine dry cereal.
1. Make it a habit and always eat something! 2. Plan ahead and be creative: boil eggs for the week, wash fruit the night before, add protein powder to a fruit a smoothie, pack some nut butter for dipping apples or bananas, pack bags of dried fruit, mixed nuts or trail mixes. Think outside the normal breakfast “box” and take your own favorites! 3. Stock up ahead of time and have favorite choices available: frozen fruit (and greens!) for smoothies, whole-food bars, dried fruit and nuts are all on-the-go healthy ideas. 4. Take it with you; if time is short, make it “to-go.”
Alisha Chasey is a Registered Dietitian and Certified Nutrition Specialist, coaching you to experience optimal health and wholeness that will launch you into radiant living!
You’ll have more energy!
Skipping breakfast can lower blood sugars and reduce energy levels. Refueling the brain and body in the morning helps to raise blood sugars and keep energy levels more stable, instead of letting the body operate on fumes.
You’ll improve concentration, memory and performance!
Skipping breakfast easily reduces concentration and memory skills. Eating breakfast helps you function at your best. Fuel for the brain can’t be stored; it must be replenished. Studies show that non-breakfast eaters scored lower on memory performance tests than breakfast eaters; and for kids, those who ate breakfast had higher grades, higher concentration levels and better behavior.
You’ll savor the goodness!
Breakfast can be delicious, packed with nutrition and still quick and easy! Here’s how.
202magazine.com / AUGUST 2013 / 202 MAGAZINE
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