Tag Archives: health

Quick Healthy Breakfast Ideas

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 BREAKFAST… 
THE MOST IMPORTANT MEAL OF THE DAY

 

Let me explain why…
 
Compare our bodies to a car and the food we eat to the gasoline that makes the car run.  We MUST fuel up before moving forward in our day.  Both brain and muscles need fuel.  Without breakfast, the brain operates slow and will impact the rest of the body.
 
Think of Breakfast as breaking the fast.  It is extremely important to “start your engine” – your metabolism – as early as you can in the morning.  Metabolism= the process of converting food into energy.  When the metabolism gets going, the body starts burning calories!… a GOOD thing!

 

F A C T :
  • Children who eat a proper breakfast perform better in school and tend to have less hyperactivity.  Breakfast is brain fuel!
  • Children and adults who eat breakfast have improved memory and concentration, mental performance, productivity and problem-solving ability.
  • A good breakfast helps us avoid over eating- people who don’t eat breakfast often consume more calories in their day
  • Eating breakfast keeps our weight in check.
  • For sustainable energy, eat foods full of protein, good fats, and fiber.  If your breakfast makes you hungry, you are eating too many simple carbohydrates.
I understand how crazy and hectic the mornings can be.  Getting dressed, brushing teeth, combing hair (I’m trying to convince my 10 year old daughter this is a must!), grabbing backpack for school or briefcase/laptop for work, showing up at school/work on time… these are all non-negocialbe.  Right?  What about breakfast.  It is EASY to skip!  We have to add this to our to-do list every morning.
 
I hope to help with some quick, healthy breakfast ideas for this most important meal of our day!

Watch how I make a 3 minutes breakfast

 

Granola-Yogurt-Fruit

 

Prepare fresh fruit in a to-go cup the night before.

 

In the morning, add yogurt
…and top with granola.
This is a quick, delicious, nutritious meal to take on the go!
For this meal, I used:
This granola has hemp seeds and flax seeds added- protein, fiber and omega-3
 
Another Idea…
 
Plan ahead, prepare hard-boiled eggs, cool and peel.  Place them in snack size zip-lock for each family member.
 
Cut up fruit and create mini fruit salads in individual bags, or use a whole piece of fruit.
 
Yogurt is also a great addition to this meal.
 
Finally, prepare a bag for each person filled with various nuts and seeds.

 

Egg Muffins…
preheat oven 375

 

  • Italian sausage and broccoli
  • 8 eggs
  • 1/4 milk
  • 1/2 tbsp olive oil
  • 1/2 tsp baking powder
  • salt & pepper
  • personalize these to fit your taste – add cheese and other spices.  Be creative!
I cooked sausage & broccoli together
While the meat was cooking, I whisked my eggs, then add the following ingredients.

 

Grab your muffin pan.  
Either spray with non stick spray or use paper liners.
 I first put in the meat and veggies

Then I poured the eggs over the top

Then I baked them for 35 min.  
This may vary.

 

Add your own twist and let me know what you did!

CHICKEN TOMATO SOUP

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This meal is a staple at my house for a few reasons:
  1. We can be eating within 30 min. of the time I started cooking.
  2. I can cook it without much thought (after getting familiar with it).
  3. It uses food that I always have on hand, and if I’m missing something, I can still make it work 🙂
  4. It’s a quick clean up.
  5. It’s super healthy.
  6. My family LOVES it!
Try it and let me know what you think.  
Let me know if you made changes!

 

CHICKEN TOMATO SOUP

 

            ingredients:
  • 1 tbs olive oil
  • onion
  • 3 garlic cloves, minced
  • 1/2 tsp chili powder (this adds a little kick, but add more if you like it hot!)
  • 1 tsp dried oregano
  • 1 (28 oz) can crushed tomatoes
  • 1 (10.5 oz) can condensed chicken broth
  • 1 1/4 cup water
  • 1 cup corn (I use frozen)
  • 1 (4 oz) can chopped green chili peppers
  • 1 (15 oz) can black beans… RINSED!
  • fresh chopped cilantro
  • boneless chicken breasts cut into bite-size pieces

 

What I do…
Saute onion & garlic in olive oil over medium heat until soft.
While the onions are sautéing, I cook my chicken in a skillet.  Season it with salt, pepper, garlic… whatever.  
I do love to use coriander!
Then add chicken broth, water, crushed tomatoes, oregano, and chili powder.
Bring to a boil and simmer 5-10 min.
Then add corn, chilies, beans, cilantro, and chicken.
Simmer for 10 min and then serve.

 

We each enjoy different toppings.  Guacamole, sour cream, chips- I love it with crushed up chips, but most of the time we leave out the chips.  Honestly, I love it just as much with no chips.  Try it and let me know what you think!

Treasures in My Kitchen

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When I’m in my kitchen preparing food for me and my family, I always think of how I can make our food more nutritious.  By adding simple ingredients, I can give nutritional gifts that will make our bodies strong and healthy.  Some of the time I have to sneak these natural jewels into our food, but most of the time they are well received and make our menu delicious.  So here are a few examples of the treasures I use everyday….

 

GARLIC

 

Yes, we should add garlic to our meals because it makes food SO yummy, and Rachel Ray tells us to, but also because it is a blessed herb.  Here are some of the benefits:
 
    •  a powerful antibiotic – the active component is a chemical called allicin that helps the body inhibit the growth and reproduction of germs


  •   promotes a healthy heart and blood circulation!  (warning:  can thin blood- similar to aspirin)

 


  •   helps promote a healthy immune system- it strengthens the body’s defenses

 


  •  Studies are now showing that garlic can reduce cholesterol

 


  •   has germanium (an anti-cancer agent)- more of this than any other herb

 


  •  can strengthen your body’s defenses with allergies

 


  •  helps regulate blood sugar levels

 


  •  it’s packed with vitamins and nutrients

 

 

Helpful Facts:  
Garlic & Onions are toxic to cats and dogs
Drink lemon juice/eat lemon to stop bad garlic breath. 🙂

                                                                                                                             

 
 
CINNAMON
    • regulates blood sugar


  • reduces LDL cholesterol levels- may help reduce risk of cardiovascular disease

 


  • reduces pain like arthritis

 


  • may reduce the proliferation of cancer cells (according to research at the University of Texas- published in the journal Nutrition and Cancer)

 


  • a natural food preservative

 


  • contains small amounts of fiber, calcium, iron and manganese

 


  • proven effective for menstrual pain and infertility (contains a natural chemical-cinnamaldehyde) = increases the hormone progesterone & decreases testosterone production in  women… helps balance hormones

 


  • holds promise for Alzheimer’s disease, Parkinson’s, multiple sclerosis, brain tumor, and meningitis – according to research at the Cytokine Research Laboratory, Department of Experimental Therapeutics, and The University of Texas.  Their research shows that cinnamon reduces chronic inflammation linked with these neurological disorders.

 

 

SO ADD CINNAMON WHENEVER YOU CAN!

 

 

 

HONEY
    • can build up immune system


  •  has antioxidant & anti-bacterial properties

 


  • helps improve digestive system

 


  • has carcinogen-preventing and anti-tumour properties… helps fight against cancer!

 


  • has antiseptic and antibacterial properties that inhibits the growth of certain bacteria

 


  • helps keep external wounds clean and free from infection

 


  • has an anti-inflammatory agent- can reduce swelling & pain, and even scarring

 


  • helps treat sore throats- not only soothes the throat, but can also kill certain bacteria that cause the infection

 

 

Honey is also a great pre-workout snack!  
It’s a great source of carbohydrates that provides strength and energy in a workout.  The glucose in the honey is quickly absorbed and gives an immediate energy boost while the fructose is absorbed at a slower rate providing sustained energy.  Honey is know to instantly boost performance and endurance for athletes.

 

So, enjoy a spoon full of honey before your workout, or if you are feeling tired and need a boost of energy.

 

 
 
FLAX SEEDS

 

Flax seeds are a SUPER FOOD because of these 3 nutrients they contain:

 

    1. Omega-3 essential fatty acid– our body needs these “good” fats.  They are great for heart health and weight loss.


  • Lignans-have both plant estrogen and antioxidant qualities.  These seeds contain 75-800 times more lignans than other plant foods.

 


  • Fiber– contain both soluble and insoluble type

 

 

So here are some of the wonderful treasures found in Flax Seeds:
    • At least 2 of the components seem  to protect against cancer- specifically breast cancer, prostate cancer, and colon cancer .  They can block enzymes that are involved in hormone metabolism and interfere with the growth and spread of tumor cells.  There are also antioxidant properties.


  • Flax Seeds help the cardiovascular system with it’s anti-inflammatory properties and can normalize the heartbeat.

 


  • New studies suggest significant blood pressure-lowering effects

 


  • Can prevent hardening of the arteries and keep plaque from being deposited in arteries

 


  • May help lower cholesterol levels

 


  • May reduce inflammation from certain illnesses (like asthma and parkinson’s disease)

 


  • Can help prevent heart attack and strokes

 


  • May help reduce hot flashes Ladies!

 

 

PREGNANT WOMEN  AND BREASTFEEDING MOTHERS SHOULD CONSULT THEIR DOCTOR BEFORE SUPPLEMENTING THEIR DIETS WITH GROUND FLAXSEEDS.

 

 

 

 

I don’t know about you, but I feel tempted to be discouraged all the time with the new findings on what might causes cancer.   Let’s be encouraged, however, that God has given us MANY treasures in the earth that can fight against all the dangers!  There are MANY MANY more treasures in our kitchen and I will continue talking about them.  For now, however, I need to go make my kids a peanut butter and HONEY sandwich, with a little CINNAMON and FLAX SEED sprinkled inside!