Archive | January, 2012

Motivational Monday: When Rest is Best

30 Jan

Hey everyone, how was your weekend?  Get up to anything exciting?

I’ve just come back from a relaxing weekend on the coast.  It was nice to get out of the city, enjoy the fresh ocean air, and feel the sand between my toes.  I also had the pleasure of enjoying some morning yoga in the park complete with beach views.  The session was a mix of balance, endurance, and breathing exercises.  The instructor was highly knowledgeable and I found myself truly relaxed by the end of the class.

Morning Yoga in the Park

She was full of yogi knowledge and her metaphors for life and balance were especially powerful.  One statement in particular resonated with me: ‘Our bodies are more intelligent, but our minds are more powerful’.  She was referring to doing each pose at a level which suited your ability, and not compare yourself to others.

However, the quote can be applicable to other areas of your life, especially one of finding balance.  Balance is something that many people struggle with, myself included.  For many years I exercised avidly, sometimes for several hours, not giving myself sufficient rest.  I could only keep this up for so long before my body started to get run down.  I was overtraining and my immune system started to suffer.  My body was screaming out for rest, but my mind wouldn’t listen.

Listen to your body!

Making this connection between my body and mind was a turning point for me.  I needed to soften my ‘toughen up’ mentality and allow my body to heal.  I took a hiatus from the gym, instead focusing on Pilates, and light walking.  Physically my body felt better, but my mind struggled.  The idea of not working up a sweat 5 times a week made me uneasy and my thoughts turned negative at times.

Sweating less and resting more is not the normal thing these days.  In an effort to combat obesity and lifestyle related diseases, the media and government push the message ‘More exercise is better’.  However, too much exercise can be just as detrimental as not enough.  The key is balance.

But how do you find a happy medium?  The secret is to listen to your body.  It will send you the cues and signals, but you have to tune in.  Some symptoms of overtraining include an impaired immune system, persistent joint pain, and extreme fatigue.  As a general guide, try having at least one rest day per week, and mix up your training intensity.  Try and incorporate low impact activities such as Pilates, yoga, and meditation, which focus on a mind – body connection.  Learning how to calm the mind, stretch the body, and breath properly can be extremely cleansing.

So if your training routine is leaving you zapped instead of zippy, maybe it’s time to take a break.  Listen to your intelligent body, calm your powerful mind, and live your most balanced life!

Questions:

  • What are your favourite low-impact activities?
  • What do you like to do on your rest days?

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Friday Link Love

27 Jan

Friday Link Love

Happy Friday all!  Today is a collection of links I’m loving from around the blogosphere and web.  Hope you enjoy!

1. Mark Sisson from Mark’s Daily Apple lists his Top 6 Anti-Inflammatory, and sardines is one of them!

2.  Chelsea from Clean Eating Chelsea gives us the low down on beans, beans, beans.  Find out the nutrition info, a simple cooking method, and some yummy recipes to use them in!

3.  The lovely Kris from i heart wellness tells us how to rock our confidence.  You gotta love yourself for who you are!

4.  How’s your Build A Better Breakfast challenge going??? If you’re needing some fresh ideas Averie from Love Veggies and Yoga lists her favourite breakfast recipes

5.  Pinterest is my new love (you can follow me here)!    If you’re not sure what I’m talking check out this post by Janetha G. from Meals and Moves.

6.  For me the kitchen is the heart of the home.  Take a look at these gorgeous french kitchens from Becoming Madame.

7.  Are you thankful for what you have?  If one of your goals is to be more positive about your life, why not take up The Gratitude Challenge with Angela from Oh She Glows.

8.  If you’re in the market for a new pair of running shoes, check out this review of the ‘On-Cloud’ shoes by Lindsay from Cotter Crunch.

Questions:

  • What new blogs or articles are you reading?
  • How are you going with your goals for this year?  If you need some motivation check out these posts.

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Australia Day Celebrations & My Best Burger Recipe!

26 Jan

A year ago today I took an oath and became an Aussie.  I feel extremely lucky to be a citizen of two different countries, each with their own unique attributes.  So as today is Australia day, I thought I’d pay homage to the quirky things I love about this country.

Australia Day Ceremony 2011

Luscious Landscapes

I love that one minute you can be in the hussle and bussle of a busy city and in a few hours time be up in the mountains hiking along breathtaking landscapes.  These pictures were taken last year in the Blue mountains, outside of Sydney.

The Beaches

Australia is a hardcore beach nation.  Every summer season the beaches become swarmed with bare bodies yearning to soak up the atmosphere of our famous stretches, like Bondi and Manly.  It’s safe to say we love our sand, surf, and sunshine.

Famous Bondi Beach

The Diversity

Australia’s diversity is one of it’s strong suits.  People from all walks of life and every corner of the earth have found their way to this isolated land, and shaped it into the diverse multicultural place that it is today.    I’m certainly glad they welcomed me with open arms.

The Lingo

The lingo here is one of a kind.  Aussies ooze the laidback feel through endless ‘G’day’s’ and ‘No worries’.  I think the aussie twang is to die for, but any girl will tell you that an accent is a sexy thing.

The Food

While I don’t think you can really define Australian Cuisine clearly, I believe Aussies do one thing brilliantly: They are masters of the BBQ.  Summer parties around the BBQ are the ultimate pastime in this land.  Aussies grill with gumption and can sear a snag and caramelize onions like nobody’s business.  On Australia day in particular, I know the grill masters will be out in force.

Food cooked on the grill just tastes better, especially burgers.  The seasoned plates give that hint of smokiness, while still letting the flavour of the food shine through.  So in honour of my first year anniversary as an Australian, I thought I’d share my favourite burger recipe.  Cook these babies up, lather on your favourite condiments, and serve with a side of corn and salad for a winning combination.

Best Damn Hamburgers 

Prep Time: 15 mins            Cooking Time: 10 mins

Serves 6

Ingredients

  • Olive oil cooking spray
  • ½ cup finely chopped celery or onion (use celery for low fodmap)
  • 1 clove garlic, minced OR 1 tbsp garlic infused olive oil (for low fodmap)
  • 500g lean beef mince
  • ¼ cup gluten free rolled oats, ground into flour OR 1/4 cup gluten free breadcrumbs
  • ¼ cup cooked & mashed sweet potato
  • 2 egg whites
  • 1 tsp dried oregano
  • 2 tbsp Worcester sauce
  • Sea salt and cracked pepper to taste
  • 4 wholegrain or gluten free hamburger buns
  • Condiments to serve

Method:

  1. Spray a non-stick fry pan with cooking oil and place over medium heat.  Add celery or onion and garlic.  Cook for 5 – 10 minutes, or until translucent.

    Celery & garlic sizzling away

  2. Combine all ingredients in a bowl and mix well with clean hands.
  3. Divide mixture evenly into 6 burgers.
  4. Cook on preheated barbeque or grill pan for 4 to 5 minutes each side.
  5. Serve with your favourite condiments, grilled corn, and a fresh summer salad.

Australia Day variation: replace beef mince with lean lamb mince.  Add 1 tsp dried mint and serve with tatziki.

For a printable version click here: Best Damn Hamburgers

Time to grab a beer, fire up the barbie, and get your grill on!  Happy Australia Day!

Questions:

  • How are you celebrating Australia Day?
  • What is your favourite grilled food or recipe?

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Chocolate Chunk Oatmeal Cookies

23 Jan

This week is healthy weight week in Australia.  I was going to start motivational Monday by posting about eating more fruits and vegetables, limiting fast food and moving more. Blah Blah Blah…

Cookies seemed much more exciting.

And to be honest, there’s no reason why cookies can’t be part of a healthy diet.  When people go on a ‘diet’ they are often told to avoid treats.  In an attempt to tame their sweet tooth dieters are told to:

  • Drink a big glass of water; you’re probably just thirsty
  • Chew a piece of gum – sugarfree of course
  • Brush your teeth
  • Eat a piece of fruit
  • Have a handful of nuts

But honestly, if you are severely craving a piece of cake, no amount of water or chewing gum will change that.

I say let them eat cake.

More specifically, let them eat healthier cake.

Cakes, cookies, and other recipes can be adapted to be lighter on the calories, while still maintaining a rich taste.  The following is a general guide on how you can adapt some of your favourite recipes to be healthier, wholesome, and a delight to eat!

Baking Substitution Guide

Common Ingredient

Substitute

Vegan Substitute

Benefits
Whole milk Low fat or skim milk Low fat soy, rice or almond milks Lower in fat and calories, high in protein
Whole milk yoghurt

 

 Low fat/Non fat plain Greek style yoghurt Soy or coconut yoghurt.  However, these are sometimes high in sugar.  Try this option 2/3 cup silken tofu blended with 1/3 cup soy/coconut yoghurt (for every 1 cup asked for). Lower in fat and calories, high in protein
Sour Cream Low fat/Non fat plain Greek style yoghurt Process 1 cup extra firm silken tofu with 1 tbsp apple cider vinegar or lemon juice (for every 1 cup asked for).  Alternatively you could try soy sour cream, such as Tofutti. Lower in fat and calories, high in protein
Cream cheese and ricotta cheese Low fat cream cheese, part skim ricotta cheese or low fat cottage cheese 1 cup silken tofu blended with 1 tbsp lemon juice for every 1 cup of asked for.  Add 1 tsp cornstarch to make a stiffer ‘cheese’.  Also try Tofutti ‘Better than cream cheese’ Lower in fat and calories, high in protein.
White Sugar

 

 Liquid alternatives: Substitute ½ cup honey, brown rice syrup, agave nectar or maple syrup for every 1 cup of white sugar called for.

 

Other alternatives: Substitute 1 cup Evaporated Cane Juice, Sucanat, Maple Sugar Flakes for every 1 cup white sugar called for.

 These sweeteners are natural and have a lower GI.  They also have more vitamins and minerals than plain sugar.
White Flour Use 2/3 cup Wholemeal flour or high fibre gluten free flour plus 1/3 cup plain flour Higher in fibre, protein, and vitamins
Butter and oil Use unsaturated canola and olive oils in place of butter in recipes.

 

Replace 1 cup oil with ½ cup oil + ½ cup fruit  or vegetable puree, such as mashed banana, apple sauce, mashed pumpkin, carrot puree or crushed pineapple

 

Use margarine spreads in place of butter for recipes that require structure (such as cookie dough and pie crusts)

 Cuts down on fat and adds natural sweetness.  As a result, you don’t need to add as much refined sugar

To download a printable version of the table click here: Baking Substitution Guide

Adapting a recipe is not an exact science, so trial a few different versions to see which outcome is best.

If adapting a recipe seems like too much work today, then why not try a new healthy recipe instead?  Like these mini chocolate chunk oatmeal cookies!  They have oats, so they must be good for you, right?  But more importantly they taste fab.  Give them a try and see what you think!

Chocolate-Chunk Oatmeal Cookies

(Recipe adapted from cleaneatingmag.com)

 Prep Time: 15 mins            Cooking Time: 10 mins

Makes approx. 24 cookies

Ingredients:

  • Coconut oil or butter, melted
  • 1¼ cups rolled oats
  • ½ cup oat flour
  • 2 tsp flaxseed meal
  • 1 tsp cinnamon, ground
  • ½ tsp baking powder
  • ¼ tsp sea salt
  • ½ cup honey or maple syrup
  • 1 large egg white
  • 2 tsp unsalted almond butter
  • 1 tsp pure vanilla extract
  • ¼ cup 70% dark chocolate, broken into small pieces (about 40 grams/4 squares)

The good stuff

Method:

1.  Preheat oven to 170 °C (325° F) and lightly grease 2 baking sheets with coconut oil or butter.

2.  In a large mixing bowl, combine oats, flour, flaxseed meal, cinnamon, baking powder and salt.

3.  In a small mixing bowl, whisk together honey or maple syrup, egg white, almond butter and vanilla.

4.  Add egg mixture to dry ingredients all at once and combine. Stir in chocolate chips.

5.  Divide batter equally into 24 mounds (about 1 rounded tbsp in size) and arrange evenly spaced on prepared baking sheets. Using the back of a slightly dampened spoon, flatten each mound into 2.5-inch circles. Bake 9 to 10 minutes, until golden. 6.  Cool on sheets for an additional 10 minutes before transferring to racks to cool completely. Stored in an airtight container, cookies will keep fresh for 2 to 3 days.

Fresh out of the oven

To download a printable version of this recipe click here: Chocolate-Chunk Oatmeal Cookies

Questions:

  • What food do you always crave?
  • What’s your favourite kind of cookie?

 

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8 Fun Ways to Stay Fit

22 Jan

Anyone with a young child can be witness to the fact that kids just don’t like to sit still. The world is their oyster, and they are constantly exploring, playing, and finding out new ways to bug you. Whether it be screaming singing at the tops of their lungs, dancing to Dora the Explorer, or playing their new ‘drum set’ in the kitchen, kids always seem to be on the move.

Ok so we did manage to sit still for one photo at least...

Watching all this can be exhausting itself! But I believe children have shown us why we have become such a sedentary society; we just stopped moving. For kids, movement is their life. They don’t think their going to the park to ‘exercise’! They just want to play and have fun!

Adults should learn to adopt this mindset that movement is fun instead of something you have to slog through. Maintaining motivation to exercise can be difficult, but if you look forward to the activity, you will be much more likely to do it! Let’s take a look at some of the fun ways kids stay fit, and how you can enjoy them too!

1. Skipping Rope

Kids seem to be able to do this for hours on end. But they have a secret. When they get tired, they stop for a minute, catch their breath, then keep going. We call it interval training, but to a kid it’s just common sense.

Fit fun for adults: Grab your iPod, and select your favourite playlist. Make it a goal to jump rope for all the chorus lines in each song. If you’ve got kids, grab your ropes and have a jump together. I’m sure they’d be willing to show you some new moves!

2. Ride your bike/rollerblade/skateboard

As a kid I lived on my bike. My brother and I would build jumps out of the wood chips in our front lawn, and run a muck.

Fit fun for adults: If your bike is collecting dust in your garage, why not clean it up and take a scenic Sunday ride with the family. Go to the local park or ride along the beachfront if you live near a coastal area. Flying solo? Why not search for a cycling group in your area to join.

Me and my brother (aka my partner in crime)

3. Jump on the trampoline

This is a great whole body workout, not that kids care about that kind of thing. Just make sure the trampoline can safely take the weight of everyone on it.

Fit fun for adults: Have a competition to see who can jump the highest, or do the best trick.

4. Play tag/chase

There are a million different versions of tag, and kids never seem to get tired of any of them.

Fit fun for adults: Go to your local park and have a run around playing your favourite version of tag. No kids? Grab some friends and do the same.

5. Play Twister 

If you think this game is just for younglings think again! This game will test flexibility, muscle endurance, and is bound to create a few laughs.

Fit fun for adults: Grab friends or family and get stuck in. Play a few rounds, taking turns to be the spinner.

6. Dance!

While Dora the Explorer may get your 5 year old in the mood to groove, it probably sends you running for the ear plugs. But that’s what MTV and video hits are for.

Fit fun for adults: Next time you are feeling stressed out, blast your favourite tune as loud as you can and dance!!! I guarantee it will change you mood instantly.

7. Play a team sport

Kids learn good sportsmanship, but also have a chance to make friends. Going to a gym can be socially isolating, and boring at times, so why not break out of the mould!

Fit fun for adults: Call your local council to find out about group sports in your area. There are usually teams for all age groups and abilities. Sports not your thing? Why not give outdoor boot camp a go. A great way to meet like minded people and get fit and the same time.

8. Take a splash at your local pool

Whether it be taking swimming lessons, relaxing on a floaty, or diving for deep sea treasure (those glow sticks that sink), the pool can be a great place to have fun!

Fit fun for adults: Never learned how to swim? Call up your local pool and ask about lessons to brush up on your skills. Or maybe you’re a seasoned pro? Ask if there are any swim groups for you ability and join up for some extra motivation.

As you can see there are many different ways to stay fit. Being active doesn’t have to be boring! So next time you are feeling a little ho-hum about your visits to the gym, why not break out of the mould? Be a kid and play your way to a fitter body!

Who needs bicep curls when you can have a friendly arm wrestle instead?

Questions:

  • What was your favourite childhood activity or sport?
  • How do you keep your fitness routine fun and exciting?

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Roast Pork with Caramelized Maple Onions

21 Jan

My dad is the grocery shopper in our family.  He makes sure our fridge is well stocked and is always scouting for a good deal.  He’s a real ‘value’ seeking kind of man, and if there’s a 2 for 1 special on frozen blueberries, you bet your bottom dollar he’ll bring 10 boxes home.  Never mind we might not have space for it.  We will make space.

My dad has always been a bulk buying champion, and I love him for it.  Another one of his shopping specialties is buying ‘quick sale’ meat that is approaching it’s best before date.  Still in date + cheaper price = tonight’s dinner.  Often done on a whim he brings home the ‘mystery meat’ and leaves it to the girls to prepare.  He hunted and gathered the food.  Obviously his work is done.

This is where my mom and I give each other a quizzical look, scratch our heads, and say ‘What are we going to make with this?!?!?’  After a few minutes of googling and brainstorming we usually muster up a few good looking recipes.  And sometimes we hit a goldmine.

Such was the case when we made this delicious Roast Pork with Caramelized Maple Onions by Wolfgang Puck. I’m not going to lie, mom did all the work, but I can vouch for the amazing taste.

Am I making you hungry yet?  I’m not going to apologize for that.  If you are looking for your next ‘special’ meal recipe, this is it! Stick this baby in the oven, roast some potatoes and vegetables, and serve with steamed greens.  This recipe will not let you down.

Questions:

  • Who’s the grocery shopper in your family?
  • What goods do you bulk buy?

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Take a Chance

20 Jan

On Monday, I wrote about trying something new for 30 days, and it’s been going well so far!  I’ve kept up to date with doing the LiveFit Trainer, have been eating better breakfasts everyday (I had a hamburger for breakfast this morning….weird I know, but damn tasty), and most importantly growing my circle of friends.

Everybody eats beef for breakfast, right?

My circle of friends has now increased by 8. I met these amazing people while taking a course in Magazine and Newspaper writing at the Sydney Writers’ Centre. We were an intimate group, each with a slightly different story that had led us to taking the course.  A few finance guys, a horticulturist, and a school teacher were a few of the professions.  But we all had one thing in common, we love to write.

Course complete and certificate in hand

 

Writing is a passion of mine, but one that I wasn’t fully aware of until December last year.  I had always contemplated starting a blog, but it took me a while to just do it.  Once I started though, I was amazed at how fulfilled I felt.  I realized that writing was something I wanted to pursue further.

It has always been a dream of mine to get an article published in a glossy magazine or newspaper, but I questioned how to get started.

Well this week many of my questions have been answered!  The course has taught me a lot of what I need to know, and now it’s time to begin.  I am excited to chase this dream, but I also have some doubts in the back of my mind.  When starting anything new our fear can kick in and hold us back from our true potential.

But you should never let fear hold you back.  Simply ask yourself ‘What’s the worse that could happen in this situation?’  The answer is usually tame, and nothing to fear or stress over.  For example, a few of my classmates and I are nervous about pitching our ideas to editors.  But the worst thing that could happen is that they say no to the idea.  However, they could also say YES!  So you must also ask yourself ‘What is the best possible outcome if I put myself out there?’  You need to take the risks to be rewarded.

Excited to tackle the media market

Step out of your comfort zone and take a chance.  In the words of H. Jackson Brown, Jr. “Never let the odds keep you from doing what you know in your heart you were meant to do.” So pursue your dreams with enthusiasm, and don’t give in if things become difficult.  Live your most passionate life and be free from regrets.

Questions:

  • What would you do in life if your knew you could not fail?
  • What good things could happen if you step out of your comfort zone?

 

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Sesame Soy Sardine Salad

18 Jan

Sardines seem to be the forgotten fish in the canned food aisle.  Often left by the wayside for tins of tuna and sachets of salmon, this humble fish packs just as much nutritional punch.  A few facts you may not know are:

  • Sardines are high in omega-3 fatty acids as well as calcium, due to the edible bones
  • Being a smaller fish, they contain virtually no mercury.
  • They are full of vitamins B vitamins and minerals such as iron, magnesium, phosphorus, potassium, zinc, copper and manganese

Sardines are a definite nutrition powerhouse and one we should be eating more often according to Dr Jonny Bowden, author of “The 150 Healthiest Foods on Earth,” who refers to them as “health food in a can.”  They can be enjoyed plain, on toast, as a spread mashed with Dijon mustard and onion, or in a salad.

Being summer, I opted to create a simple salad recipe.  The broccoli and almonds add extra calcium, making this meal an ideal choice for those who cannot consume dairy products. Paired with brown rice and an asian style dressing, this quick meal is sure to tantalize your taste buds.

Broccoli & Almonds - Good sources of calcium

Sesame Soy Sardine Salad

Serves 2, Prep Time: 10 mins, Cooking Time: 10 mins

Ingredients

  • 2 tins sardines packed in water or oil with no added salt
  • 1 head of broccoli, cut into florets
  • 250g packet microwaveable brown rice (or 2 cups cooked brown rice)
  • 1 tbsp low sodium gluten free tamari or soy sauce
  • 1 tsp sesame oil
  • 2 tbsp lemon juice
  • 1 tbsp flaked almonds

Method

  1. Drain sardines and set aside.
  2. Cook rice in microwave according to package directions.
  3. In a small bowl whisk together tamari, sesame oil, and lemon juice.
  4. Cook broccoli in a steamer basket over a pot of simmering water for approx 4 – 5 minutes, or until lightly steamed.
  5. Discard cooking water from pot.  Place steamed broccoli, sesame soy dressing, and sardines in the pot over low heat.  Gently heat through for about 1 minute.
  6. Divide rice between two plates and top with sardine broccoli mixture.  Garnish with flaked almonds and serve.

For more information on other superfoods check out this article: 11 of the Best Foods You Aren’t Eating.

Questions:

  • What is your favourite kind of fish?  How do you prepare it?
  • When was the last time you had sardines?

 

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Motivational Monday: Try something new for 30 days

16 Jan

One of my favourite Robin Williams movies is the Dead Poet’s Society (if you haven’t seen it I suggest you go hire it).  In the movie, Williams plays a teacher who inspires his students to make their lives count.  This next quote in particular is one that has stuck with me.  It is from a scene where Williams and the students are looking at photographs of alumni:

They’re not that different from you, are they? Same haircuts. Full of hormones, just like you. Invincible, just like you feel. The world is their oyster. They believe they’re destined for great things, just like many of you, their eyes are full of hope, just like you. Did they wait until it was too late to make from their lives even one iota of what they were capable? Because, you see gentlemen, these boys are now fertilizing daffodils. But if you listen real close, you can hear them whisper their legacy to you. Go on, lean in. Listen, you hear it? – - Carpe – - hear it? – - Carpe, carpe diem, seize the day boys, make your lives extraordinary.

I feel that 2012 is my year, and I want to make every moment count.  I’m focused on making my goals a reality, but also living a happy and well balanced life.  One of my goals was to start a blog, and it has opened up a whole new world to me.

While browsing the blogosphere yesterday I came across Conor Cullen’s post on TED.com  Ever heard of TED.com??? Well neither had I.  It’s basically a website dedicated to sharing ideas through short videos.  I decided to check out Matt Cutts: Try something new for 30 days, just to see what it was all about.

The man behind the challenge: Matt Cutts

I left feeling inspired and ready to take on the challenge.  What I liked about his approach was:

  • It was all about making small changes
  • It’s only 30 days, what have you got to lose!
  • It can help create a new habit
  • You might discover something new about yourself!

Being a goal oriented person, I decided to dedicate the next 30 days to something not only new, but that would also take me closer to achieving my goals.  Two birds, one stone.  So here is my 30 day challenge:

  • Eat a better breakfast for 30 days – no soy, higher in protein and healthy fats.
  • Follow Jamie Eason’s LiveFit Trainer – I’ve always loved exercise but never really committed to a training program.  I’m excited to see if I can add some muscle to my frame and improve my strength.  This is an 84 day program…so obviously this one will be on next month’s challenge as well!!!
  • Grow my circle of friends – Find someone new to connect with everyday.  This can be in person or online.  Take an interest in getting to know them and build up some new relationships.
  • Do something crazy or wickedly fun!!! – this won’t be everyday, but I’m hoping that I can do it at least 2 times this month.  Try out a dance class maybe???

In the video Matt says ‘The next 30 days are going to pass whether you like it or not, so why not make them memorable.’  And that’s exactly why I’m doing this.  I want my time to be memorable, meaningful, and bring me closer to my bigger goals.

So whose up for the challenge?

 

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Build A Better Breakfast

15 Jan

We all know breakfast is the most important meal of the day.  We hear it over and over again.  But exactly why is it so important?  Well here are a few key points:

  •  Nourish your neurons – You just spent 7 – 8 hours fasting while you were asleep and now your body and brain need fuel to function for the day ahead.  So you gotta ‘break the fast’!  Eating breakfast kicks starts your day by boosting your metabolism, supplying your brain with glucose, and balancing your hormones.
  • Boost your performance – Your brain needs a steady stream of glucose for optimal performance, so eating breakfast is crucial.  In his book, The 150 Most Effective Ways to Boost Your Energy, Dr Jonny Bowden says “ Studies show that teens who eat breakfast score higher on tests, are better able to concentrate, and exhibit greater overall mental performance than those who don’t.”
  • Keep your weight in check – In a 20 year study published by The American Journal of Clinical Nutrition, it was found that breakfast patterns in childhood and adulthood affected several markers of health.  “The study participants who reported skipping breakfast both as children and adults were heavier and had larger waists, higher LDL cholesterol levels, and less healthful diets than those who reported eating breakfast at both times in their lives” (Source)

I personally love breakfast.  But I tend to eat the same things over and over again. Boring!

A few of my breakfast items were doing me no favours health wise,  and I was also lacking in the protein and healthy fats department too.  Lets be honest here people, I was eating a big bowl of carbs most mornings, and feeling pretty hungry soon after.  In an effort to break out of my breakfast rut, I challenged myself to build a better breakfast.

I put together a few criteria of what I thought would be a better breakfast for me:

  1. NO MORE SOY!  I’ve been downing this stuff like it’s going out of style, and while I’m not getting into the whole ‘soy controversy’, I do think my body needs a break from it.
  2. UP THE PROTEIN  Protein is derived from the Greek word proteios, which means ‘primary’ or ‘of first importance’.  My usual breakfasts were pretty much devoid of this essential nutrient, leaving me hungry soon after I’d eaten.
  3. GET FAT Another missing ingredient in my breakfast was healthy fats.  I was having some, but not nearly enough.
  4. BE TASTY Of course the taste factor is essential.  I do want a nutritionally more balanced breakfast, but not at the cost of eating bland food.
  5. BE EASY I also don’t want to spend a long time preparing my food, so the breakfasts needed to be quick and easy to prepare.

I’ve spent the last week experimenting with different things for breakfast.  A few of my eats have included:

Blueberry Rosemary chicken with extra blueberries and walnuts

Scrambled eggs with Paleo banana bread

Leftover Ginger & Lime Ocean Trout with sweet potato

And oats made with almond milk and protein powder

Most of the new eats have a lot more protein and I’ve noticed my energy and concentration have both improved considerably.  I’ve also starting taking a liquid fish oil supplement, and eating more nuts to up the healthy fats in my diet.

Overall I think my body is happy it’s getting more variety, and I definitely know my taste buds appreciate the extra effort I’ve been making!  I’d like to kick my boring breakfast habit, so I’ve made a goal of trying at least one new breakfast every week for the rest of January, and February.

But I’m not stopping there!!! I’d like you, my lovely readers, to build yourself a better breakfast too!  Of course your criteria may be completely different, which is cool.  But starting tomorrow I want you to make an effort to improve your breakfast in some way, shape or form.  Maybe it means actually EATING breakfast, having an egg with your usual toast, or opting for a higher fibre cereal.  Whatever it is, just do it!  Here are a few ideas to get you started:

Elena’s Pantry Silver Dollar Pancakes – A great treat to make on the weekends.

Photo provided courtesy of http://www.elenaspantry.com

And if you’re on the run why not grab a piece of Banana Oat Protein Cake

Or maybe a classic Green Monster smoothie

Photo courtesy of http://www.ohsheglows.com

Questions:

  • How will you make your breakfast better?
  • What is your favourite breakfast recipe?

I can’t wait to hear about the changes you are going to make, or the yummy recipes you’ve tried.

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