Nutrition Blog

The Truth about Organic

December 3rd, 2012

Do you really have to buy all organic to be healthy? Is organic healthier? Will it make me lose weight? These are some of the questions I get regularly and the answer isn’t so cut and dry. Here’s the scoop:

Studies show that exposure to the pesticides used in produce can increase the risk of ADHD in children. With that said, not all fruits and veggies have the same amount of pesticides. Cost is a huge factor so it’s important to know which fruits and vegetables carry the most pesticides and which do not. Some fruits and veggies have thick skins that prevent pesticides from penetrating them or they just don’t absorb as much. For those items, just buy the conventional (non-organic) produce, aka “The Clean 15″. Those are:

The Clean 15:

onions

sweet corn

pineapple

avocado

cabbage

sweet peas

asparagus

mangoes

eggplant

kiwi

domestic cantaloupe

sweet potatoes

grapefruit

watermelon

mushrooms

But for those items that absorb all the pesticides, aka “The Dirty Dozen” buy organic. There are actually 14 on this list because they were added after further testing was done on various produce. Those are:

The Dirty Dozen Plus:

apples

celery

sweet bell peppers

peaches

strawberries

imported nectarines

grapes

spinach

lettuce

cucumbers

domestic blueberries

potatoes

green beans

kale, collards, and leafy greens

Now produce is not the only thing you can buy organic versions of. What about snack foods, meats, fish, and dairy? Here is my abbreviated answer:

-Fish: There is no such thing as organic fish, yet. So stick to wild caught fish. It’s generally a safer bet, but that’s another blog.

-Meat, dairy and poultry: It’s more expensive but it’s worth it. These animals are fed organic feed, not given antibiotics or hormones, and are generally treated better. The hormones used in these products may increase the risk of developing certain cancers. The medications given to these animals may increase resistance to antibiotics and create “super bugs”. Bottom line: buy organic meats, poultry, eggs and dairy.

-Snacks: There are so many preservatives in snack foods already so I do not see the point in buying organic. I think this is a way to charge more for these products. My opinion: buy conventional but these products should be limited in your diet anyway. Spend the extra money on your meat and dairy. If money is no issue it can’t hurt to buy these products.

Quick recap:

Stick to the Clean 15 and Dirty Dozen when buying produce. Buy organic meats, eggs, poultry, and dairy. There is no such thing as organic fish yet, but buy wild if possible. Limit snack foods as a general rule, but you don’t need to buy organic.

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My take on juicing…

November 13th, 2012

This is a sensitive topic for many. Some people are HUGE into juicing. I am pretty old school when it comes to food. I believe you should eat nutritiously the majority of the time (allowing for some of our favorite “not so healthy” foods) to promote overall wellness while still enjoying food. This is what has worked for me and my clients.

When it comes to juicing, people consume large amounts of fruits and vegetables in their juice form. I personally do not think this is the best route to getting your daily allotment of fruits and veggies because using a juicer removes most of the fiber and some of the vitamins and minerals in the produce. The leftover pulp gets thrown away along with all that nutrition! With that said, the leftover juice is not unhealthy, but if you are juicing a lot of fruit it can add up in calories. I am not a fan of drinking juices because for all the calories you consume, you get little nutrition and it doesn’t fill you up. Imagine how many oranges you have to squeeze in order to get that glass of juice. Would you eat all those oranges in one sitting? Probably not, but you can easily drink them.

Juicing can also get expensive depending on how many drinks you make and what produce you choose. Eating the same amount of produce that goes into juicing is much more filling, but it is also more time consuming. Eating that much produce at one time can also cause bloating and gas. It’s important to increase high fiber foods like fruits, vegetables, and beans slowly to allow your body to adapt to the increased fiber. Make sure to drink lots of water with a high fiber diet.

Juicing is also used as a crash diet, fast, cleanse, etc. I am SO not okay with this kind of thing. Here’s why:

1. There is no way to maintain something this restricted

2. Consuming so few calories puts your body into starvation mode which slows your metabolism.

3. This is not a complete diet. You will inevitably be missing vital nutrients, most likely fat and protein.

If you like juicing because you get your vitamins in try pureeing your produce in a blender and make a smoothie. This way you don’t waste anything. When it comes to the crash diets and cleanses, skip them. Your body naturally cleanses itself when you eat a healthy diet. If you need to lose weight, try eating small, frequent, healthy meals. Most importantly, eat your fruits and veggies in whatever way works best for you.

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Debunking Common Food Myths

October 24th, 2012

I’m always surprised by the amount of people who ask me similar questions regarding food and their diets. So why not try to address some of the common questions I get. I completely understand why people are confused. There is so much contradictory information out there; it’s hard for anyone to keep it straight especially because there are no strict rules regulating claims on food products and supplements. Here are a couple common myths:

1. Fat free is best. This is not true. Fat has a lot of benefits. A moderate amount of unsaturated fat eaten at meals helps us feel full and satisfied, helps prolong that feeling and helps us absorb important fat soluble vitamins like Vitamin A, D, E, and K.
2. Adding salt during cooking will raise my blood pressure. Most Americans will develop high blood pressure or hypertension at some point in their lives. A low sodium (low salt) diet is 2000mg. That is a little less than 1 teaspoon of table salt per day. That is an incredible amount of salt and I do not know anyone that adds that much salt to their food. The problem is not the salt added when eating fresh, whole foods, it’s the salt from processed and fast foods that puts most Americans way over the recommended limit. Processed food is anything in a package. Anything fresh and raw (fruits, veggies, eggs, etc) has little, if any sodium. A McDonald’s Big Mac has 1000mg of sodium and a large order of fries has 350mg sodium. One meal and you have almost hit your limit. Some other favorites: 11 Doritos 200mg sodium, regular size snickers 140mg, 1 slice wonder bread 159mg, 3 small slices of thin cut bacon 440mg, and 20oz bottle of Coca Cola 75mg, the list goes on and on. So please eat more fresh food and get the benefits of using a little salt in your cooking and still having a low sodium diet.
3. Eating late will make you gain weight. The truth is it doesn’t really matter what time you eat. Over the course of your waking hours you need to burn as many calories as your eat. If you don’t, you will gain weight. So a huge lunch can be just as harmful as snacking on high calorie foods all day. The safest bet is to eat a small to moderate amount of food every few hours to give yourself a constant source of energy. This will prevent you from getting too hungry and over eating at your next meal. So if you get home from work late and eat dinner or you want a snack before bed it won’t make you gain weight unless you consumed more than you burned. Now if you have acid reflux you should give yourself 3-4 hours after eating before lying down.
4. I worked out, I need to eat more. This unfortunately is not true either. Most people do not exercise every day and when they do the amount of calories burned is not significant. Stick to your normal eating routine because if you start adding more food you may notice the scale creeping the wrong direction.
5. I need a sports drink after/during exercise. Again this is not true. If you are doing vigorous activity for 90 minutes then you may benefit from a small amount of electrolytes, but you can also get that from a piece of fruit. Most workouts are not vigorous or not long enough to warrant sports drinks. So save yourself the unnecessary calories and stick to water.

What myths have you heard? Send them to me and I will post them on Facebook.

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Staying on Track While Traveling

August 24th, 2012

One of the easiest ways to go off track with your healthy eating plan is to travel. It’s difficult to go into convenience stores or go to a, dare I say it, fast food restaurant and find something healthy to eat. I am realistic in that I know most people will continue to take advantage of the convenience these “restaurants” offer, but I will NEVER recommend it. I will always think there is a way to find better options. With that said, sometimes circumstances will put you in a tough spot nutrition wise.

The BEST way to travel is to prepare ahead and bring your food with you. Pack yourself some veggies, fruit, nuts, sandwiches on whole grain bread, hummus, low fat cheese, whole grain crackers, hard boiled eggs, etc. When that fails and you find yourself scanning the shelves of a convenience store look for those same items:

- Every store I have been into has nuts, just make sure you only eat the amount you can balance on one palm (about 1 ounce). They are healthy but high in calories.

-Some stores have hard boiled eggs. Slice them up and put them on whole grain bread or eat as is for a high protein filling snack.

-Yogurt is a great snack. Aim for Greek yogurt. Many yogurts have a lot of added sugar so plain is best. You can add nuts and dried fruit, whole grain cereal, or fresh fruit to it, but let’s be realistic, that is a little high maintenance for many. If your choice is yogurt with added sugar or a candy bar, go for the yogurt.

-Low fat cheese is everywhere now. Eat it plain, with fruit, or whole grain crackers. The protein will help keep you feeling satisfied.

-Fresh fruit and veggies are always a great choice. No explanation needed

-Hummus or peanut butter. They have protein and healthy fats and are great for dipping vegetables or spreading on whole grain bread or crackers for a filling snack.

-Whole grain cereal. Sometimes you just need a crunchy snack. Measure out (because it is VERY easy to overeat it) some whole grain cereal and crunch away. If you are dying for chocolate, buy chocolate chips (mini are best) and mix 1T with your cereal. No chocolate chips? Buy a dark chocolate bar and break off a small piece. Take a little nibble between bites of cereal to give you that chocolaty flavor.

-Granola bars are basically glorified candy bars, but there are some better options out there. Try to find the bars with only nuts and fruit. If you can’t pronounce the ingredients, it’s probably a good idea to put it back. Look at the label under carbohydrates. It lists grams of sugar. Every 4 grams of sugar is equivalent to 1 teaspoon. Keep that in mind when shopping. Current recommendations state that women should limit their added sugar intake to 100 calories (~6tsp) or less and men should consume 150 calories (~9tsp) or less per day. A 12oz soda has about 8tsp or 32g or 130 calories of pure sugar.

-Ugh, and because I have to go here, the fast food “restaurants”… If you get a salad be sure to leave off anything fried, bacon, croutons, tortilla chips etc. Go for lean meat (chicken breast, steak), beans, fresh vegetables, and a small portion of nuts. Cheese is okay as long as you don’t also have nuts. They are both fats and make it easy for the salad to be loaded with calories. The real scary part is the dressing. Either way it will high in sodium so shoot for lowfat/low calories options or just use vinegar or lemon. With the sandwiches, go for a plain burger or grilled chicken. Leave off the special sauces because they are especially good at clogging your arteries. Get a baked potato, small side salad or apple slices instead of fries. Don’t be afraid to get the kids meal, just be sure to get a healthier side dish. Avoid the desserts and sodas. For exact recommendations for each fast food “restaurant” check out my iPhone app: Just Nutritious Substitutes

I know it’s hard to eat healthy on the go, but it’s worth it in the long run and it will keep you alert for your travels. One last note, a lot of my clients say they make unhealthy choices because of their kids. That is a crucial reason to make healthy choices. Many people are in a poor health predicament because of how they were raised. Do your kids a favor and show them how to nourish themselves. It’s a priceless lesson coming from the most important role model they will ever have.

Happy Travels!!

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Fast Whole Foods…Dinner

July 20th, 2012

I know this one is late, but here it is.

I don’t know anyone that wants to come home from a long day of work to cook dinner. For me, I do my best to prepare my dinners over the weekend so I don’t have to think about it during the week. The time you spend preparing will be well worth it when you come home from work famished, and all you have to do is heat up your scrumptious dinner.

One of the best ways to prepare ahead is to make the components of meals relatively plain so you can jazz them up during the week. Here’s what I mean:

Protein: bake/roast/steam/poach enough chicken breast, fish, pork tenderloin for the week in simple flavors. Add a little salt, pepper, maybe some dried thyme, rosemary, oregano to give it a little flavor without it being overpowering.

Starch: prepare quinoa, brown rice, whole grain pasta, bulgar, barley (oh the options are endless with the grains) , roast/steam/bake/boil sweet potatoes, corn, peas (yes these are a starch). Again season this with versatile herbs and spices.

Vegetables: my friends and family will attest to this; I have a mild obsession with broccoli. I can’t help it, it’s so good! I steam or roast a large batch in the oven and use it throughout the week. I usually do this twice a week, not just because I eat it all, but also because it stays fresher. You can do this with ANY vegetable! Summer is such a wonderful time for produce. Get adventurous. The grocery stores have pre cut veggies ready for steaming or roasting so take advantage if you don’t want to do the chopping.

Make a few dressings/sauces to finish your creative masterpieces.

-I make a low calorie pesto dressing with basil, parsley, toasted walnuts, Parmesan cheese, red wine vinegar and vegetable stock. It is delicious on chicken and fish or a simple salad. No oil necessary.

-Ok, I’m Italian so I always have gravy, yes gravy on hand. For those of you not in the know, gravy is tomato sauce. I have it frozen in small batches in the freezer. Chop an onion, 2 cloves of garlic and saute in 2 tsp olive oil over medium low for 10 minutes. Get a 28oz can of good whole plum tomatoes and break them in your hands and throw them in the pot. Season with salt and pepper. Simmer for 1 hour. Serve chunky or blend for a smoother consistency. Chop 1/4c parsley and basil and toss in at the end. Let cool and freeze in batches.

Honestly, these are the only two “sauces” I need, ever again, for my whole life. You get the point though. Make light, healthy sauces you like and have them ready. If you have any sauces/dressings you want me to lighten up, let me know and I will post them.

Make a basic soup with low sodium broth and vegetables (get a bag of frozen mixed veggies if you are trying to save time). You can add to this as the week goes on. Put a scrambled egg, some chicken, fish, pork, grated cheese, potatoes, brown rice, etc in there. The options are endless. Soups can be a “finish it up” meal. Look at what you have and throw it in there!

Putting it all together:

So what do you do with all these random components?

-Dice up that chicken, mix it with quinoa, edamame, a little lemon, olive oil, mint and grape tomatoes…. yum.

-Take that brown rice add chopped roasted veggies (broccoli works great here ), scrambled egg, a little soy sauce, a touch of sesame oil, ginger and garlic and saute in a non-stick skillet, who doesn’t like “fried rice”?

-Get the bulgar out, reheat it, toss in some golden raisins, chopped almonds, roasted cauliflower and chicken.

Serve all these dishes with some veggies or a side salad and you’re set! Having these components on hand makes throwing something together super simple and it allows you to change up your dishes so you don’t get bored. Nourishing yourself shouldn’t be difficult. It’s amazing how good you will feel knowing you took the time to take care of yourself.

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My Guilty Pleasure…

July 13th, 2012

For years I have loved peanut butter. I have been known to snack on it regularly. There are endless possibilities: put it on crackers, dips pretzels into it, the obvious PB&J, chocolate and peanut butter, add it to yogurt, add it to oatmeal, make haystacks, eat it on apples, celery, pears, bananas etc.

Although peanut butter does have health benefits like healthy fats and protein, it is a high calorie food. This means the calories add up fast, which isn’t good for your waistline. I have always been very careful of my portion sizes of peanut butter because of this, but now I have found an amazing solution! Introducing… Better n’ Peanut Butter! You get the flavor of peanut butter with HALF of the calories and only 2g fat per 2Tbsp serving. If you like a little more variety in your peanut butter, don’t worry, they have 5 flavors.

Are you a fan of chocolate? Banana? More of a traditional type? Watching your sodium? What about a spicy kick (perfect for satay sauce)? They have something for everyone.

This stuff is tasty so be sure not to overdo it, but at least you know you have a little more wiggle room than you do with regular nut butters. This peanut butter doesn’t have to be stirred so you can enjoy it right away, but you do have to refrigerate it after opening.

Check out my recipe for haystacks on our app: Just Nutritious Substitutes App for iPhone and iPad.

Let me know what you think.

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On a serious note…

June 16th, 2012

I plan on continuing my Fast Whole Foods blogs, but i just got some seriously good news. This blog will have very little to do with nutrition, so if that’s want you are looking for, skip this one.

Some people do not know this about me, but in May 2009 I was hit by a truck while riding my bike to work in Brooklyn, NY. I broke my pelvis in two places and a few ribs. I am a very active, and some would say stubborn, person I like multitasking and I’m constantly moving, so this accident was a HUGE inconvenience. Unfortunately, being hit by a vehicle in NYC requires car insurance for medical coverage. Well, I rode a bike everywhere so car insurance was not something I possessed (honestly, it’s NYC, owning a car is crazy!). Because of this little setback, the doctor would not see me. I was discharged from the hospital within 36 hours, which, I admit, was mostly my doing. But, from that moment on the orthopedic surgeon would not see me. After a month of legal complications, the city of New York paid for my medical treatment. This is when I started seeking treatment from anyone I thought could help. I saw physical therapists, chiropractors, massage therapists, etc. No one, and I mean no one knew how to help me. Certain treatments alleviated some of the pain, but it always came right back.

I got back on my bike 2 months later and moved on with my life. I ignored the pain as much as possible, but I knew something was wrong because I was always hurting. Every minute of every day involved pain. I got used to it. I didn’t sleep as well, I couldn’t move as easily, and every day things were becoming difficult. At that time I was living with my boyfriend, now husband. He saw what I was going through but didn’t know what to do about it.

We decided to move to Virginia Beach, Va in May of 2011 (not for any reason related to my pain). At this point I was becoming desperate. I pretended to be okay, but I wasn’t, I really wasn’t. I couldn’t sleep on a pillow because it hurt, I had to sleep on a flat, soft surface. If a bed was firm, I didn’t sleep. I couldn’t lay on my back, or stomach for that matter because of sharp pain. I couldn’t twist. I couldn’t look up to kiss my husband. I couldn’t sit or stand stationary for more than 30 minutes. And now, I was having trouble walking. Movement was my only salvation from pain, and now that was hurting.

I was driving home from work two weeks after moving to Virginia and I saw a sign, “Reinhold Chiropractic”. Without thinking, I turned into the parking lot and walked in. Dr. Rich Reinhold took xrays and gave me a full exam before he told me what he thought was wrong and what his plan would be to help me. He slowly put my xrays on the screen for me to see, and tears came to my eyes. I was almost relieved to see how mangled my spine was, because it meant I wasn’t crazy. The pain I was feeling was justified. But now what?

Dr. Rich told me my neck curve had a 23 degree reversal. Yes, that means my neck was curved 23 degrees the wrong way. After hearing that I understood why I had trouble looking up. My spine from my neck to my sacrum looked like an “S” that just kept swerving back and forth, and my posture was pitched forward with my left hip more forward than my right. He looked concerned.

He told me he wanted me to come three times a week for adjustments, start specific exercises, and do something called traction. After three months we made some headway; slow, but steady. Six months in and more headway; slow but steady. Nine months, no change. It was time to up the ante. I was still going three times a week, diligently doing my exercises, stretches, and traction. Dr. Rich had an idea. He rigged one of his traction devices specifically for me. This new form of traction involved me laying on my back on a table with a thin, padded bar under my neck. The bar is raised about 6 inches from the table so my shoulder blades are elevated slightly. We then hang 13lbs of weight off of my head (which is hanging off the back end of the table) anchored by my chin so it pulls my head down. I am monitored the whole time; but it’s serious stuff.

My annual review was fast approaching and I was both excited and anxious. I got my xrays and waited for my appointment. I went into Dr. Rich’s office and he put up my initial xrays. He then put up my new xrays, and tears came to my eyes. For all the doctors and specialists that told me there was no way to fix what was wrong with me; know this: medication and traditional treatments are not always the answer. Because of Dr. Rich’s persistence, devotion, passion, and intelligence I am on my way to recovery! My neck is at a 7 degree reversal, I am no longer pitched forward, and my snaky looking spine is straightening beautifully. But beyond all that, I FEEL IT!!! I feel incredible, better than I have in years. Dr. Rich has made it possible for me to lay on my stomach OR back, use a pillow, look up to kiss my husband, look over BOTH shoulders, sit or stand for extended periods of time and even run a half marathon!!! Most importantly, Dr. Rich’s perseverance has brought me to a point where I can now safely carry a child (if we are blessed with one). Also (as if it can get better than all that), my pain is gone! What I feel now is what I have termed ”progressive pain” which means I hurt from my spine correcting and I welcome it. BRING IT ON!!! It is nothing compared to the defeat and demise I was drowning in before I met him.

The point of this blog is simple: wellness is a multifactoral concept. Nutrition and nourishment are imperative, but the body needs to be taken care of in other ways too. Pay attention to your body, listen to it’s cues. And, please, if you are in Virginia Beach go see Dr. Rich. He truly saved my life and he could do the same for you.

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Fast Whole Foods….Lunch

April 19th, 2012

My coworkers constantly tease me about what I eat because I never buy my meals, I always bring them from home. I tell them that it is easier and healthier than ordering out. The best thing you can do is set yourself up for success. Pack your lunch and snacks so you are less likely to make unhealthy choices during the day.
-Sandwiches: there are endless options for sandwiches from last nights leftovers to hummus and veggies. Get creative. Add unlimited nonstarchy veggies (carrots, snap or snow peas, peppers, eggplant, onions, spinach, broccoli, cauliflower, tomatoes, etc), a source of protein (lean turkey, chicken, beef, fish, shrimp, hummus or other beans, nut butters, edamame, tofu, etc), and an optional fat (olive oil, avocado, olives or olive tapenade, nut butters or nuts, etc).
Put these in between two whole grain pieces of bread, wrap, english muffin, roll, etc but just make sure that your bread portion is 180 calories or less so you don’t waste all your calories on the bread. If the word “whole” is not in the first ingredient on the nutrition panel than it is not a whole grain.
Avoid bacon, fatty meats, fried foods, full fat cheeses, etc
-Salads: salads are also a blank canvas that if treated right can be super nutritious, satisfying, and low calorie. Again add unlimited nonstarchy veggies (carrots, snap or snow peas, peppers, eggplant, onions, spinach, broccoli, cauliflower, tomatoes, etc), a source of protein (lean turkey, chicken, beef, fish, shrimp, beans, nuts, edamame, tofu, etc), and an optional fat (olive oil, avocado, olives, or nuts, etc).
Salads can go horribly wrong with a lot of full fat dressing, full fat cheeses, croutons, bacon, tortilla chips, etc. Rememeber to go heavy on non-starchy veggies and lighter on proteins and fats.
-Leftovers: Re-purpose last nights dinner. If you made grilled chicken and potatoes bring in a moderate portion with a side of vegetables or salad.
Keep protein portion to 3-5oz depending on your size. That’s at least the size of a deck of cards, check book or palm of your hand.
Keep starch (potatoes, rice, pasta, other grains, etc) portions to 1/2 cup.
Go heavy on veggies!
-Soup: this is incredibly filling and satisfying. If you follow a few tips it is also very low calorie. Go for a broth based soup (chicken, seafood, beef, or vegetable broth, or a tomato based soup). Add a ton of nonstarchy vegetables (see above). Make it more filling with lean protein (see above).
Avoid cream based soups. Avoid soups with bacon and other fatty meats. Don’t serve it in a bread bowl! Those things are more than a days worth of bread. If you want bread, bring a small whole grain roll or crackers (~100 calories worth).

Planning ahead sets you up for success. There will be plenty of times when you won’t have control over your meals (meetings, parties, restaurants, etc {although you can always make healthier choices, but that’s another blog}). Make the days when you can control it, nutrient packed without adding another notch on your belt.
Happy Eating!

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Fast Whole Foods…..Breakfast

March 6th, 2012

One thing I say all the time is for people to eat more “whole” foods. These foods include unprocessed dairy, fruits, vegetables, nuts, and grains and raw unprocessed meats, poultry, fish. Not only is eating this way healthier but it’s cheaper! Add up the cost of all those meals you get at the drive through and put that aside for a trip to the supermarket and see how many meals you can get. Trust me, if planned well, it’s much more bang for you buck. But, yes, there is a catch… it requires time and planning. I have been devoted to creating ways for people to eat these foods with as little time required as possible. But it will require some planning. Here are some tips to help you eat better and save:
Breakfast (all under 300 calories if portioned correctly)-
-Make a weeks worth of steel cut oatmeal (add raisins, a little brown sugar, nuts, etc) in the crockpot on Sunday night and wake up to a wholesome hot breakfast. Put the rest in the frig and reheat in the morning.
-Buy a few varieties of low calorie and/or high fiber cereal (amaranth flakes, kashi go lean, fiber one, puffed brown rice, etc) and combine them to create a well rounded breakfast. Use puffed brown rice or other puffed whole grain cereal to create volume so you don’t feel like you’re eating a child’s portion while adding next to no calories, use whole grain flakes for texture, fiber one or other high fiber cereal for fiber, go lean or other high protein cereal for protein and top with fresh fruit, a few raisins or chopped nuts and finish off with skim, soy, almond, rice or other milk of your choosing. Keep this mixture handy so you can just scoop it out or put it in a container and eat it at work.
-Greek yogurt with nuts, raisins, and or whole grain cereal. This can be a very satisfying breakfast, but watch your portions so you don’t go overboard. I love 1/2 cup kashi go lean or fiber one with 2Tbsp raisins, and 1/2oz chopped almonds (about 10 almonds) with a plain non-fat Greek yogurt. If you don’t like plain yogurt try to get one with the least amount of added sugar and cut back on the raisins or other fruit on top. I recommend Greek yogurt for the added protein but it’s not mandatory. I always recommend organic dairy products to avoid added hormones and antibiotics used in non-organic animal products.
-PEANUT BUTTER!!! I don’t know about you but I love peanut butter. I get all natural peanut butter where the only ingredients are peanuts and sometimes salt. Nothing else should be in that jar. It may take some adjusting but it’s worth it. But, if you absolutely can’t tolerate natural peanut butter, use your favorite. Always watch your portion size with nut products. They have great health benefits but they have a lot of calories. I love whole wheat cinnamon raisin bread with 1 Tbsp peanut butter and a small banana. You could also do any whole grain bread with peanut butter and a drizzle of honey, peanut butter and banana or apple sandwich, PB&J on whole grain bread, sometimes I skip the bread and put the peanut butter right on a banana, so delicious.
-Low-fat cheese sandwich on whole grain bread. If you get creative you can add apples, pears, sliced grapes, tomatoes, etc.
-Eggs! Eggs are another favorite of mine. To save time you can hard boil some on Sunday and have them ready for the week. I make myself an egg sandwich the night before and take it to work. It’s quick, easy and satisfying. 1 egg, 100 calorie sandwich round, low fat cheese, and hot sauce (I like spicy) makes a tasty breakfast for just over 200 calories. You can add all sorts of things to make this your own.
-Homemade whole grain pancakes. Make a batch on Sunday and freeze them so you can just take them as you want them. Top them with a little peanut butter, fresh fruit, chopped nuts and maple syrup, jam, etc.
-Homemade whole grain muffins. Make a batch of whole grain muffins and substitute 1/2 or more of the fat (butter or oil) with mashed bananas, apple sauce or other fruit puree to save on calories. This is a super fast grab-n-go breakfast if you make them over the weekend or in your spare time.
These are tips that can help you start your day with a wholesome breakfast with just a little planning ahead. Most of the planning can be done on the weekend so you are ready for your week. Try to make this week a drive-through-free breakfast week. A healthy lifestyle starts with one decision at a time.

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