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5 REASONS WHY YOU SHOULD EAT BREAKFAST

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Starting the day with a nutritious meal is essential for our health and weight management, but not having it at all might not be the best option.

Having breakfast in the morning comes with amazing health benefits. That includes promoting psychological health, energizing the body, supporting cardiovascular health, promoting weight loss, support a healthy eyesight, controlling appetite, boosting immune system, maintaining cholesterol levels, and strengthening the bones.

Creating the habit of taking at least 10 minutes to make and eat some nutritious food in the morning before starting your day can be simple. Fresh fruits, oatmeal, low-fat greek yogurt, whole grain breads with low-fat cheese, or hard-boiled eggs are just some of the quick and nutritious breakfast options, which will not take much of your time, however it can make a great difference in your health, mood, and looks.

Choosing nutritious options for breakfast is vital for achieving optimal health. Protein, Fiber and Whole Grains make for a breakfast that will keep you energized and sharp throughout the day.

Protein in the morning will jump-start your metabolism and make you feel fuller longer helping to avoid those mid morning temptations and cravings.

Fiber from fruits, vegetables and whole grains are essential for digestion. It’s recommended that men should consume 38 grams per day, and women should get 25 grams, including soluble and insoluble fiber. Three grams of soluble fiber in the diet can have cholesterol-lowering effects.

Many breakfasts are full of carbohydrates, so this is the perfect opportunity to make those whole-grain choices. Whole grains are rich in the B vitamins thiamine, riboflavin and niacin, which provide energy.  To keep you marching through your day.

5 REASONS WHY YOU SHOULD EAT BREAKFAST

1. Starting your morning with breakfast will boost your metabolism and keep your blood sugar levels stable during the day.

2. A morning meal helps energize your body, keeping you active and productive until lunch.

3. A nutritious breakfast reduces risk for overeating and cravings later in the day.

4. Eating breakfast has been associated with a lower incidence of heart disease.

5. A morning meal is necessary not only for your body but for the brain as well. Eating a nutritiousbreakfast helps improve your concentration and productivity.

BREAKFAST AÇAI BOWL RECIPE

Serves: 1 
Total Time: 15 minutes

Ingredients:
• Açai Purée
• Strawberries
• Blueberries
• Chopped Red Apple
• Chopped Banana
• Pistachio Butter
• Almond Butter
• Honey (optional)
• Granola (optional)

Instructions:
1. Prepare acai purée: In a blender, add banana, acai pulp, strawberries, blueberries and a splash of milk of your preference. For this recipe, I used almond Milk.
(TIP: Add to blender in that order as adding softer ingredients first makes it easier on your blender blades.) Blend on low until larger chunks are broken down, then gradually increase speed, adding a splash of milk at a time, and stopping to scrape down sides of blender if needed. When ingredients have mostly come together and all of milk has been added, blend on high for 15 to 20 seconds more.

2. Add toppings: Pour acai purée into a bowl and arrange toppings- banana, red apples, almond butter, pistachio butter Sprinkle with granola and drizzle with honey (if using).

I hope this simple and super delcious recipe inspires you start the day with a mindful approach to make better decisions! and remember- health is a journey, not a destination. By taking small steps that feel easy, you’ll be more successful over time. Trust your instincts and know that each change you make has a tremendous impact on your present and your future.

Photo by Kayleen Mesa.
Follow on Instagram: @dearpeachesandgrace

Collagen, Coffee, Oh My!

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Collagen has been quite the buzz word in the wellness world for some time. Maybe you’ve seen it advertised in bone broth at your local grocer or maybe your beauty guru of a best friend has been swearing by the collagen supplement she’s been taking for her skin. Either way, collagen is plowing its way through the wellness industry, and for good reason.

So what is collagen anyway?

Collagen is the most abundant protein in our body. It gives structure and elasticity to our connective tissues – our hair, skin, nails, bones, ligaments and tendons. The human body produces collagen on a regular basis, but its rate of production slows as we age. As a result, as we age our skin can become less elastic, hair can lose its color, and our joints, muscles, and bones become less flexible and dense.

Oh my!

Since collagen is such an important building block in the body that prevents breakdown of tissues and keeps our skin, nails, hair, and joints looking fab, it’s something super simple that we can add to our daily wellness routine.

What sources of collagen do you recommend?

  • BONE BROTH

For a natural source, bone broth is a great to-go snack that packs a huge collagen punch. But, bone broth can be extremely expensive and may not work for you every day (hello, summer months).

  • COLLAGEN POWDER

Another option is collagen powder supplements which have become hugely popular and easy to find online or in the grocery store. These powders are usually tasteless and can be added to smoothies, juices, soups, dressings, you name it!

I’m someone with digestive issues… is this type of protein powder safe for me?

Many protein powders can be tough for weakened digestive systems, causing people in this category to completely rule out protein supplements entirely. If you suffer from digestive tract issues, one key word you should look out for when choosing a collagen powder is if it’s hydrolyzed. This means it’s easier for our digestive tracts to break down and absorb. No stomach ache, no problem!

Photo by Hussain Ibrahim on Unsplash

What’s a simple way to add collagen to my diet?

As a wellness professional and trainer, I’m always trying to find effective, low-cost, easy ways to add maximum nutrition into my daily lifestyle. Something I never go without is coffee! I found that adding collagen into my coffee (plus some other healthy additives) every morning was the perfect way to do this. Below is a recipe for a collagen coffee tonic. Try adding this recipe to your morning routine and your skin, nails, and hair will be gleaming and you will be feeling vibrant from the inside out!

Collagen Coffee Tonic

Prep Time: 5 minutes

Yield: 1 serving

Serve hot or cold!

Ingredients:

  • 1 cup of coffee (brewed the way you like it – hot or cold)
  • 1 cup almond milk
  • 1 scoop collagen peptide powder (can be found at any major grocery store or online)
  • 1 tbsp flax oil (for healthy omega-3 fatty acids)
  • Dash of stevia
  • Optional: for spice add 1 tsp turmeric, for more healing properties add 1 tsp adaptogen powder of your choice

Directions:

  1. Pour coffee, almond milk, collagen, flax oil, and stevia into blender
  2. Blend on high for 1 minute, ensuring all contents are mixed
  3. Pour into your favorite mug (hot) or to-go cup with ice (cold)
  4. Once poured, the consistency will have a fluffy, foamy texture on top
  5. Sip, sip & enjoy all the benefits of collagen, coffee, oh my!

I recommend mixing up a hot tonic during winter months and trying an ice-cold tonic during the summer.

Guilt-Free Blueberry Banana Protein Pancakes Recipe

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Pancakes have to be one of the best things to ever come out of a kitchen and grace a plate. There is nothing like waking up on a Saturday morning and indulging in such a tasty and satisfying meal. Mmmm-mmm!

As a child I can remember looking forward to the weekends because I knew I would wake up to the sweet smell of these delectable delights that seemed like they would almost just melt in your mouth when made with just the right touch of love and affection. My dad was, hands down, the best when it came to making pancakes. Much better than any pancake house you would stop by on a road trip. He always got them to be perfect circles, at just the right size, the right portion, and included just the right amount of butter and syrup that would make any kid, particularly me, happy! As I grew older, he started inviting me into the kitchen so that I could learn how to craft the perfect pancakes myself.

However, coming into adulthood and choosing to live a healthy lifestyle, I find there is little to no room for pancakes on my menu as there had once been. Sure, they’re light and fluffy on your plate, but traditionally, pancakes can be a very heavy on your stomach, and are loaded with tons of calories high in fat and carbohydrates. So, for those seeking a well-balanced diet, it would seem pancakes don’t quite fit the bill…

Lucky for you, I have created a pancake recipe myself! This recipe is inspired by my dad’s amazing technique that he once shared with me, with the same great taste, but much less calories, and you can easily make it in just 15 minutes or less. You will fully be able to enjoy these pancakes infused with banana and topped with luscious blueberries. They’re truly light and fluffy on both the plate and in your belly. Not to mention, a single serving gives you a stack of 5-7 pancakes that you can happily eat guilt-free!

Here is your recipe for Guilt-Free Banana Blueberry Pancakes! Try it out and leave a comment to let us know what you think.

GUILT-FREE BANANA BLUEBERRY PANCAKES

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

Yield: 5-7 pancakes

Ingredients:

  • 1 very ripe banana
  • 1/4 cup frozen blueberries
  • 1 scoop of protein powder of choice (vanilla flavored)
  • 1 egg
  • 3 tablespoons egg whites
  • 1/2 teaspoon stevia leaf sweetener
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon baking powder
  • 1/8 teaspoon vanilla extract

Directions

  1. Place blueberries into a small bowl and set aside
  2. Peel the banana, place into a mixing bowl and mash it up until it is no longer solid
  3. Once the banana is mashed, mix in the eggs, egg whites, and vanilla extract
  4. Sift in the protein powder, baking powder, and cinnamon. Mix everything together until you have a relatively smooth batter
  5. Spray your skillet with olive or coconut oil and heat to a medium temperature
  6. Pour the batter onto the pan once it’s warm, making 6-8-inch pancakes. Allow the pancakes to cook until the edges start to solidify, and air bubbles begin to form
  7. Flip the pancakes and allow the opposite side to crisp so that the batter is no longer runny
  8. Place the pancakes onto a warm plate once fully cooked
  9. Take your blueberries and microwave them between 30-60 seconds. Once they are completely warm, mix in your stevia sweetener
  10. Carefully top your pancakes with your blueberry mix and enjoy!