Feeling a little uninspired and beige in the kitchen? I get it – and this heat doesn’t help. (I hope we look back on this post next year from a regular 95 degree day!) Keep reading for the first round of no nonsense, real-life ways I add in some nutritional superpowers to breakfast without eating any weird health food (I think)…
Breakfast:
If you’re starting from toast and eggs, upgrade by…
- basic: adding some spinach and mushrooms or finely chopped bell peppers to your eggs
- intermediate: swap your toast for baked sweet potatoes for a vitamin A boost
- intermediate, idea #2: keep the toast but add peanut butter (the kind that’s just peanuts, I know, I’m mean and boring, I’ve heard it) and sprinkle with ground flaxseed and/or hemp seeds, cinnamon, a bit of chopped dark chocolate, and some sliced banana, nectarine, pineapple, or almost any other fruit of your choosing for a decadent-feeling side to your eggs+veggies
- intermediate, idea #3: keep the toast and, instead, add avocado, chopped tomatoes, chopped fresh herbs, lemon zest, and capers
- advanced: add a generous sprinkle of hemp seeds to your toast or sweet potatoes for zinc and EFAs, sprinkle some turmeric and ground black pepper into your eggs while they’re cooking for anti-inflammatory power, and add a bonus side of cooked greens or a breakfast salad to get a jump start on your greens for the day
- all levels: add a side of berries for antioxidants
- all levels, challenge: add a green juice or a green smoothie (I keep it basic: a handful of rinsed spinach or kale, 1/4 to 1/2 of a banana, and enough water, brewed green tea, or plant milk to blend smoothly…but hide some ginger and turmeric in here if you don’t mind!) if you have the time
If you’re starting from grab and go…
- basic: 2% greek yogurt, a banana, and a handful of nuts (the pre-packed handfuls work too!)
- intermediate: swap the greek yogurt for cottage cheese (or tofu pudding if you’re dairy-free) for a protein boost, upgrade the banana to the berries you washed and packed the night before (or grabbed prepped from the store), and sprinkle it all with a tablespoon of chia, hemp, or ground flaxseed for EFAs
- advanced: prep something for yourself to grab and go. Overnight oats? A breakfast sandwich or platter? Breakfast tacos? A lot of breakfast foods might be too much to make on-demand, especially if you tend to be a night owl with a 9-5, but many breakfast foods are easy to prep! Borrow from the first list of tips to supercharge your prep with greens, other colorful veggies, and a sprinkle of helpful seeds.
- plan Z (as in, there’s no other plan): keep a high-quality protein bar or meal replacement bar on hand so that you have something, or find some takeout options that work for your needs!
- all levels: I have become a huge fan of pre-packaged juice shots, especially turmeric, ginger, and cherry juice. Almost any grocery store sells them now, although Trader Joe’s is by far the cheapest.
In short:
- add fruit
- add veggies
- add turmeric
- add helpful seeds (hemp, chia, ground flax)
- add helpful superchargers (ginger, cinnamon – especially ceylon, fresh herbs…)
…because:
- your body needs nutrients from these foods
- giving your body nutrients will make it easier to reach your fitness goals by
- giving you more energy
- giving you more endurance / sustained energy
- helping your body know it’s “fed” so you’re not hungry all the time and
- so that you can build muscle/lose fat more easily because your body is getting the building blocks it needs from your nutrition and not having to work so hard at just sustaining your life (“lower stress”, internally)
Not every upgrade might be right for you right now! My hope with this series is to nudge you toward incorporating more nutrient-dense fruits and veggies, helpful seeds, and other supercharged add-ons to give you all the health benefits you deserve from your meals. This list is not at all comprehensive (helloooo chocolate is on it once) but everything I’ve listed above has powerful health- and energy-boosting benefits, and if you feel like you need more ideas – ask me! If you’re not sure what’s so great about antioxidants, ask me – and I have some helpful links below to extensive studies showing the dramatic benefits of just eating your fruits and veggies.
If only all foods were created equal!
I will be back next week with tips to supercharge your lunches and dinners with more superfoods (I’ll try to stop bugging you to eat greens but…it’s a big deal), and don’t forget about the portable snack list I already have here for you!
You know what else supercharges your day…cardio! Join me – I’ll be back to my regular schedule on 8/27!
- Sunday 9am Zumba (free, meets at Levy Park – 3801 Eastside)
- Monday 6:30pm Zumba (free, meets at Levy Park – 3801 Eastside)
- Wednesday 7pm Zumba at Jerabeck Athletic Center (free; no class Aug 23)
- Saturday 9:30am Zumba at Montrose Collective (free; no class Aug 26, 888 Westheimer, street/garage parking, stay for brunch if you want)
