The Organized Fridge

I apologize for being pokey in posting last week's results (still having a small tech issue with the spread sheet). I had a really fun Friday and Saturday, attending "Be Healthy Utah" at the Sandy Expo center. It was 2 days full of health focused classes along with milling around among countless healthy vendors. It was so much fun. I'll be sharing a bit of what I learned over our next few weeks together but for this week we are going go focus on having a healthy refrigerator.

While we would all like to have an instagram worthy look to our refrigerator what really matters is having fresh and healthy food clean, prepared and easy to grab and making sure nothing gets overlooked and spoils.

How Often to Organize Your Refrigerator 

You should declutter your fridge on a weekly basis—if you do your main grocery shopping once a week then right before that trip is a good time to clean, purge and make room.  This is the time to throw away those things that are part their prime and make plans to use up those getting near that point.  Wipe up spills at this point too. 

The Best Way To Organize Your Fridge 

1.      Edit and Sort Your Food 

   • Take everything out of your fridge and toss any withered produce, leftovers more than 3-4 days old, and expired condiments or dairy products. I don't know about you but I wish it weren't so hard to find the expiration date on condiments.  Periodically go through and check every one. 
   • Deep Clean Your Fridge 
   • To start with a clean slate in your fridge, wash shelves and bins in dish detergent and hot water, and consider a rinse with water and a capful of bleach. Wipe dry with a microfiber cloth. 
2. Organize by Zones 
3. • Put items you reach for most often (or want to reach for more often) within easy reach and at eye level. Have healthier snacks prepared and ready to go and placed front and center so you and your family are more likely to reach for them. Right after unloading her groceries Suzy Robertson (of learntocookhealthy.com) prepares small containers with a variety of cut fruits and veggies and hummus or dip that can easily be grabbed as family members head out the door. She is just a normal mom and realizes real life happens so they often snack on fresh fruits and veggies on the way to a lesson, sporting event or even to dinner at McDonald's. 
   • You might want to group items in the fridge as well- all beverages together, all condiments together, or all the fixings for your go-to breakfast in one easy-to-reach spot, basket or container. 

4. Place Your Shelves 

   • No you don't have to use the shelves configured as the manufacturer pre-set them. You may even decide to remove some of the shelves if you find yourself with a large number of tall items or stacking storage bins that need to be stored.

5. Find the Right Organizing Products and prep right after your get home from the grocery store

• Use clear fridge organization containers to help you easily see last night's leftovers or the pre-prepped ingredients for tonight's dinner. I prefer clear glass. 
• The class I attended taught by Suzy Robertson recommended Progressive International Prepworks ProKeeper Clear Food Storage Container 3 Piece Set with Sealed Tight Lids and Drip Case Base (from Amazon) especially for storing berries. 
• Suzy recommends soaking berries and grapes in a solution of 2 T. apple cider vinegar and 8 cups of warm water (she re-used this same solution with more than one batch of fruit) for 5-10 minutes before putting in containers to refrigerate. She says this will keep your fruit fresh for 1-3 weeks.
  
  
  She also suggested pre-slicing apples to invite family members to grab and munch on them and pre-soaking them to prevent browning (the ratio is 1/2 tsp. Kosher salt to 1 cup of warm water-you can eat with salt rinse on them or rinse right before eating). She even peels her cuties (she has children help with this) and has them peeled in a clear glass container ready to take snack on or grab and go. 
  
  
  I would love it if all of our refrigerators looked like Suzys: sparkling clean, featuring fresh ingredients, with healthy snacks up front, totally prepared and ready to grab. 
  
  
  So our challenge to earn the 35 bonus points for this week is to completely clean out your fridge:
  1. Empty out all contents.
  2. Wash and dry all shelves and drawers.
  3. Check the dates on all condiments and toss and replace what is out of date.
  4. Organize items in a way that works best for you and consider if you need new baskets, containers or food storage dishes. 
  5. Prepare some on the go snacks of fruits, veggies, hummus, dip etc. Have them completely clean and ready and easy to grab. 

• 
  

6. 
   
• 
  

Skipping Zzzzzz's can make you fat

We just took a family trip to Disneyland. The accommodations required us to sleep with 1 year old grandson Nico in our room. Along with Nico came his white noise machine and guess what? We haven't slept that good in ages. My husband periodically turns on white noise at night on his phone to help us sleep but it has never worked as well as the Yogasleep portable White Noise Machine. 

https://www.amazon.com/dp/B01D50RYSC?psc=1&ref=ppx_yo2ov_dt_b_product_details

 I think hubby and I have been waking each other up with heavy breathing or snoring noise, noise from rolling over, noise from getting up to use the bathroom etc.  And you know whenever something slightly wakes you up you start thinking "do I need to use the bathroom?" and eventually you decide the answer is yes so more sleep disruption. So this noise machine has really helped us. 

A U.S. study looked at sleep, metabolism and eating habits of 16 men and women. Researchers at the University of Colorado found that when subjects came up short on sleep, they experienced almost immediate weight gain. As reported by the The New York Times reports, the study, published in The Proceedings of the National Academy of Sciences, found fast weight gain among the sleep-deprived regardless of gender.  

In the abstract, researchers note, "Our findings suggest that increased food intake due to insufficient sleep is a physiological adaptation to provide energy needed to sustain additional wakefulness; yet when food is easily accessible, intake surpasses that needed." Wright suggested part of those extra pounds was a product of behavioral changes.

      “We found that when people weren’t getting enough sleep they overate carbohydrates,” he said.He added that  part of the change was behavioral. Staying up late and skimping on sleep led to not only more eating, but a shift in the type of foods a person consumed.

       Night owls managed to consume 6 per cent more calories and from less nutritious foods. But once they started sleeping more, they began eating more healthfully, consuming fewer carbohydrates and fats.

       I think a lot of it can be caused when we are confused by our body signals. We are sleepy or cranky or worn out so we reach for a comfort food for a quick dose of energy. Later (feeling low energy from lack of sleep and nutritionless carbohydrates) we skip the gym and pick up takeout for dinner-- no time to cook. It's a vicious cycle.

       Additional problems are explained by Michael Breus, PhD, author of Beauty Sleep and the clinical director of the sleep division for Arrowhead Health in Glendale, Arizona, “It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly.” 

       The two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.” More ghrelin plus less leptin equals weight gain. “You are eating more, plus your metabolism is slower when you are sleep-deprived,” Breus says.

I taught early morning Seminary for 13 years and I did notice nearly all of us sleep deprived early rises gained weight. 

       

Ackk so what does all of this news have to do with our challenge for this week?

For every day you do at least 3 things to contribute to getting a good night’s sleep this week you can claim your 5 points from the Weekly Challenge. (They can be the same 3 things each day- find what works for you) Ideas would include:

1. Clean your bedroom. Fresh linens, a beautifully made bed, a tidy end table, a cleared off dresser top, adorned with a favorite photo or fresh flowers- All of these help your bedroom to be a lovely and peaceful place that invites relaxation that contributes to sleep.

2. Cut out the Caffeine- Caffeine (found in chocolate, tea, coffee, sodas and some over the counter medications) can stay in your system as long as 14 hours. Caffeine intake after noon increases the number of times you awaken at night and decreases the total amount of sleep time. This may subsequently affect daytime anxiety and performance

3. Avoid working, eating, and discussing emotional issues in bed (I have a rule for my hubby that nothing stressful can be spoken of after 9:00 pm) The bed should be used for sleep and sex only. If not, we can associate the bed with other activities and it often becomes difficult to fall asleep.

4. Minimize noise, light, and temperature extremes -sleep tools include ear plugs, window blinds, an electric blanket or air conditioner. Even the slightest nighttime noises or luminescent lights can disrupt the quality of your sleep. I can’t tell you how getting blackout curtains and shutters have increased the time I am able to stay asleep. I even have electrical tape over the small lights on my bedside modem.

5. Try not to drink fluids after 8 p.m. This may reduce awakenings due to urination. (This one is a huge problem for me).

6. Avoid naps, but if you do nap, make it no more than about 25 minutes. If you have problems falling asleep, then no naps for you.

7. Do not expose yourself to bright light if you do need to get up at night. Use a small night-light instead. I bought a motion activated night-light (on amazon) that turns on if I do need to walk in the bathroom at night and it is much calmer and more subtle than switching on the full overhead lights.

8. Avoid the light of televisions and computers late at night. My son has been using a program that dims the light emitted from his computer in the evening hours so as not to interfere with sleep. It’s a free program available at http://stereopsis.com/flux/   Also your i-pad or phone can be read with white letters on black instead of black on white (to switch it go to preferences then general then accessibility then choose white on black)

9. Consider some natural help aids. Certain herbal teas can help you relax and fall asleep. Chamomile is a popular tea that slows the nervous system and promotes relaxation. A new tea I’ve discovered is Yogi Soothing Caramel Bedtime tea  https://smile.amazon.com/s/ref=nb_sb_ss_c_0_21?url=search-alias%3Daps&field-keywords=yogi+soothing+caramel+bedtime+tea&sprefix=yogi+soothing+caramel%2Caps%2C168 - yum.  Other liquids, such as a small glass of warm milk, may also help. Melatonin (my favorite is Source Naturals Melatonin 1 mg. peppermint flavored sublingual also available at amazon https://smile.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=melatonin+1+mg+peppermint&rh=i%3Aaps%2Ck%3Amelatonin+1+mg+peppermint helps many people (though it can cause vivid and sometimes scary dreams). Essential oils can also have great power to aid your sleep. I love Lavender on my pillowcase, Doterra’s Serenity rubbed on the back of my neck and a drop of Clary Sage (Also Doterra) on my tongue. ZZZZZZZZZZ!! As always check with your health professional before trying natural remedies.

10. Take control of your worries. Most of us lead very stressful lives. Stress, surprises, and changes can take a toll on our sleep habits. I often find myself going over, over and over the same worries somehow thinking if I think about it long enough, an easy solution is going to somehow pop up. One way to decrease this endless cycle of worry before bed is to write down your concerns in a journal and close the book on the day. You might even want to note a specific time the following day that you will worry about those things you have listed. If the worrisome topic creeps into your thoughts when you want to sleep just tell your brain "STOP BRAIN" and change the channel to a soothing topic. 

10. If you must get up make it as quick and stress free as possible- Some of you may be young mothers with children that you still may need to get up with during the night. If you are getting up to change a diaper and give hugs and reassurance make sure the diaper and wipes and anything else needed are set out and ready. If you are getting up to nurse or give a bottle likewise have things as ready as possible. Set your favorite cozy blanket in your favorite cozy chair. Have diapering items set out. If you want a cup of tea while nursing have the tea bag and cup set out and the tea pot full of water ready to switch on. Make your night time chores as quick, easy and relaxing as possible.

11. Create a bedtime ritual. It is calming to do the same things each night to signal your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness. I have found great calming by listening to guided meditations  and particularly like those guided by Stin Hansen. She sponsors the free podcasts Meditation Station and My Thought Coach 

12. Get comfortable. Sleeping clothes should be loose and comfortable and sheets should be fresh and clean. Your mattress and pillows should be those you find the coziest and most comfortable. Do you need any sleeping upgrades?

With our "head in the game" we begin again!

 

I’m so excited that you have committed to making healthy living a priority in your busy life again. We all have so many things that compete for our energy (mental and physical) and it is so so easy to put ourselves last. I’m sure all of you have skipped a meal and then a couple of hours later grabbed something NOT good for you because you were so so hungry. You have all stayed up too late, neglected exercise, forgotten to drink water etc. etc. etc. It’s just so easy in your busyness to let your own healthy habits fall to the wayside. So how can you get your head in the game to put your own wellbeing at the top of your list?

Commitment
This is your pledge, your dedication to yourself. You must work hard and put your heart into the game. To begin, find your “Why.” Ask yourself- Why do I want to make my health a priority right now?

One thing I’ve found with my recent health battle is one reason to make your health a priority is so that if you hit a road block (as I have with an auto-immune disease) you are in the best shape possible to fight it. The more issues you have going on the harder it is to regain your health when things go awry. Whether it’s because you want to live longer for your grandkids, improve your physical and/or mental health, or fit in your favorite jeans, if you remind yourself of your “why” when you want to give up, you will be less likely to do so. Remember: a commitment is a promise to yourself that you will do what is necessary to achieve your goal.

Composure (Self-Control)
To be successful at weight loss, you must learn to maintain composure, especially under pressure. Learning new coping skills, habits, and behaviors is essential to tolerate emotions, cravings, and situations that may derail your efforts.One thing I am going to ask you to do during this round is to choose some mantras to re-set your resolve when things get busy, difficult and pressured. 

Concentration
Concentration is another critical skill not only for athletes, but also for people who want to lose weight. One of the things that works well for this method of creating healthy habits is that is has so many facets you really have to focus, track and follow through.  Focus on the healthy habits that will propel you toward your goals. Be meticulous in tracking your habits in real time (including actually measuring portions and water ounces). This will help you create lasting change and achieve your goals, you must make healthy living practices habitual and concentrate on the behaviors that will help you succeed in your weight loss efforts.

Confidence
Believing you will succeed is more than half the battle. If you have have failed at maintaining healthy habits and healthy weight in the past, having confidence in yourself may be a challenge.

Focusing on your strengths helps build confidence in your ability to make wise choices. You are likely too critical of yourself and tend to forget about times you have succeeded. Mantras are also helpful in helping build confidence and achieve your goals by changing your self-talk. Tell yourself:

• This time will be different
• I am capable of success
• I can do it
• I am worth it 

Consistency
Consistency is the key to forging good habits. If you want to change the quality of your life, you must set yourself up to win. One of my favorite sayings is “If you do what you did you will get what you got.” If you want to have better results and a healthier life you need to make new habits.

For our first weekly bonus challenge I would like you to:

1. Make a list on your phone (or a note on your bathroom mirror) of 5 benefits you enjoy when you are making healthy choices for yourself.

2.  Think of and write down (phone or bathroom note) 3 mantras you can use when time gets tight and it is tempting to skip choosing a healthy habit for yourself. Something you can run through your head like:

“I am worth the effort to make the hard choice for myself right now”

“When I choose well for myself I feel better mentally and physically”

“When I make myself a priority I have more energy and band width do love and serve others”

You can use these or choose your own. 

3. Share the above with your partner and decide how you will support each other in this competition. What help and encouragement do you need? Ask for it! 

You Make Your Own Holiday Plan

       So it is the last week of our competition and what are you going to do next?

       Many sources estimate that the average holiday weight gain between Thanksgiving and New Years is 7-10 pounds. Is that what you want for Christmas?

Regaining the weight you have lost through good habits and hard work on this competition is not inevitable: Recent studies show that some people are able to lose a substantial amount of weight and keep it off at least a decade. So what is their secret? 

Researchers have been tracking successful dieters in the National Weight Control Registry, a group of 10,000 people who have lost 30 pounds or more and maintained that loss for a year or more. Participants fill out lifestyle questionnaires every year.

For the latest analysis, researchers reviewed the questionnaires of 3,000 members who have been in the registry for 10 years. About three-quarters are women; most are college-educated. Among the findings presented recently at a meeting of the Obesity Society:

1. Participants weighed an average of 224 pounds before their weight loss. They dropped an average of 69 pounds.

2. They had maintained an average of a 52-pound loss at five years and an average of a 51-pound loss at 10 years.

Some gradual regain over time is typical, but almost all participants maintained a substantial weight loss even after 10 years.

SO WHAT IS THEIR SECRET TO SUCCESS?

MOST OF THOSE THAT WERE SUCCESSFUL AT LOSING WEIGHT AND

KEEPING IT OFF CONTINUED TO:

1. Track their daily food intake.

2. Count calorie or fat grams or use a point system (like weight watchers) to maintain proper portions.

3. Follow a low-calorie, low-fat diet. They take in about 1,800 calories a day and less than 30% of calories from fat (no gimmick here they continued to eat proper portions and amounts of food) 

4. Eat breakfast regularly.

5. Limit the amount they eat out. They dine out an average of three times a week and eat fast food less than once a week.

6. Eat similar foods regularly and don't splurge much on holidays and special occasions.

7. Walk about an hour a day or burn the same calories with other activities.

8. Watch fewer than 10 hours of TV a week.

9. Weigh themselves at least once a week.

Does that surprise you at all? One of my favorite sayings is “If you do what you did, you’ll get what you got!” That applies to the good habits we have worked on during this competition as well as the poor ones we may have had in the past. 

We could all easily come up with the following list as well.

HOW TO REGAIN ALL OF THE WEIGHT I’VE LOST ON THIS CHALLENGE BY CHRISTMAS TIME

1.  Stop keeping track of what you're eating. It takes too much time and it’s too much trouble to keep doing that myfitnesspal.com.

2.  Skip breakfast and other meals when busy with holiday preparation. Go hungry to parties and events. 

3.  Let yourself snack on dough and warm baked items when baking…. Don’t keep track of nibbles and bites.

4.  Eat lots of meals out: fast food on the run, company Christmas party at a restaurant, church party, lunch out with friends. Go to these events hungry and tired and fill up on whatever. It’s Christmas time don’t worry about it

5.  Fill up on foods at parties and events that you have no idea as far as calorie count etc. It’s yum- it’s party food. 

6.  Eat every holiday treat that is offered. Treats dropped off by the neighbors, leftovers hubby brings home from his office party, cookies from the ministering sisters, gift baskets that come in the mail. Eat them all, eat them on an empty stomach and eat them before your family comes home to share in the eating. 

7.  Don’t worry about drinking your water. Egg-nog, holiday punch, hot cider, soda- mmmmm.

8.  Don’t keep track of fruits and veggies. No worries there is always fruit cake.

9.  Cut out exercise. It is the holidays and your to do list is a mile long. You have no time to exercise.

10.  Wait to weigh yourself until the New Year. You don’t want to weigh yourself today as the party food you ate last night has probably caused bloating and won’t give you a truly accurate weight. So put it off until tomorrow, or maybe next Thursday or heck it’s stressful just wait until January 1. 

So the last challenge for this round of competition is DECIDE BEFORE HAND ON YOUR PLAN FOR YOUR HOLIDAY (Thanksgiving to New Year) HEALTHY LIVING. You very well may want to vary the habits we have been working on and perhaps choose a goal to maintain your weight rather than to try to lose during the holidays. Look at the reporting form as well as what we have done for each weekly bonus challenge and decide one by one what habits you will keep and which ones will you take a break from during the holidays. 

TO RECEIVE YOUR BONUS POINTS FOR OUR LAST WEEK YOU NEED TO FORMULATE A HOLIDAY HEALTHY HABIT PLAN  FOR YOURSELF AND EITHER E-MAIL IT TO THE GROUP OR POST IT IN THE COMMENT SECTION OF THE BLOG. 

There is no wrong answer here. Whatever you decide will be wonderful. You can even take the $5 a week you have been spending on our competition and continue to set aside that money to purchase a reward for yourself if you stick to the plan you make. Or you might want to continue your healthy habits for a charitable cause and donate the funds you earn through sticking to your plan to a wonderful charity.

One of the things we need to overcome is all or none thinking as far as weight loss. 

We can be moderate during the holidays. We can enjoy the best of the holiday treats but we need to learn to enjoy them with temperance rather than abandon!

Sandee

A Salad A Day

 

Not long ago I was excited to see my brother and my nephew again. It had been a year since we had seen each other and I was making a big salad to enjoy with dinner. It was then that my nephew Jeffrey said “Oh I haven’t had a salad since I last saw you Aunt Sandee.” Yikes an entire year without enjoying a salad. Amazing that this wonderful kid can exist mostly on frozen processed entrees from Costco. 

These days salads are widely available. We can enjoy them as a prelude to a nice restaurant meal or an easy choice at every fast food drive through. Salad kits including dressing and some fun toppings are available at most grocery stores. There really is no excuse not to grab a quick salad. 

But why should we? Natalie Rizzo, M.S., RD lists the following as benefits of enjoying a daily salad. 

What Happens When You Eat Salad Every Day

You might eat more fiber.

The main components of most salads—vegetables, fruits, beans, legumes, whole grains, nuts and seeds—are loaded with fiber. "Fiber has been shown to be beneficial for diabetes and heart disease and contribute to bodily functions like bowel regularity and satiety levels," says Patricia Kolesa, M.S. RDN. As a matter of fact, only about 5% of Americans meet their daily fiber needs of 25 grams for women and 38 grams for men. (Why not track this on Myfitnesspal this week?)

A 2020 review in Nutrients states that dietary fiber intake is associated with positive metabolic health, colonic health and gut motility as well as reductions in cardiovascular disease and decreased risk of colorectal cancer. In other words, meeting your daily fiber needs encourages big positive outcomes.

You will probably eat more fruits and vegetables.

According to the Centers for Disease Control and Prevention, only 1 in 10 Americans eat the recommended 5 cups of fruits and vegetables per day. Since the base of a salad is usually at least 1 to 2 cups of leafy greens, eating a salad every day can help you meet the daily recommendations. "Eating a salad helps you better stick to the common suggestion to eat the rainbow," says Brittany DeLaurentis, RD.

If you're worried that salads are boring, DeLaurentis says that doesn't have to be the case: "A common misconception is that salads contain vegetables and nothing else, and eating them will leave you feeling unsatisfied and hungry." She recommends adding a protein, like cheese, tofu, beans, chicken or a boiled egg, to increase the satiety factor.

You may get more vitamins and minerals in your diet.

Without eating enough fruits and vegetables, some people may not get enough essential vitamins and minerals, which can lead to a deficiency and unwanted side effects. "Green leafy vegetables commonly eaten in salads—like romaine lettuce, spinach, arugula and kale—are rich in vitamin A, vitamin C and vitamin E," says Catherine Karnatz, RD, creator of Nutrition Education RD. "These vitamins may support healthy eyesight, help immune function and protect against certain cancers." In addition, many vitamins double as antioxidants with anti-inflammatory effects in the body. Not to mention, many salads contain essential minerals, like potassium, iron, magnesium and more.

You may have a healthier gut.

"Plant diversity is key when it comes to a healthy gut," says Julie Balsamo, M.S. RDN, a gut health dietitian. "Salads are often also filled with polyphenols, which can promote the growth of good bacteria in the gut." A 2019 review in Nutrients states that when polyphenols from food reach the gut microbes, they modify the microflora and have prebiotic and antimicrobial properties. A healthy gut can impact your entire body from your gastrointestinal tract to your brain, heart and immune system.

Tips for Building a Balanced Salad

Some salads might leave you feeling fatigued or hungry because they are lower in calories with fruits and vegetables alone. Try adding protein and healthy fats to make it a balanced meal that will keep you full.

Our healthy salad formula is a good place to start for creating a well-balanced and hunger-crushing salad. You can make it your own by opting for the ingredients that you enjoy the most. If you're sick of simple mixed greens, try a new leafy vegetable, like escarole or arugula. Buy in-season produce to keep things fresh, and try fruit on your salad for a sweet and savory flavor. Keep the protein options simple, like canned beans or tuna, or use leftovers from the night before. Lastly, top it with a few garnishes, like nuts, croutons or dried cranberries. And don't forget a delicious dressing. 

My favorite dressing is beyond simple. 1 T. Of avocado or olive oil and 2 T. Of a gourmet balsamic vinegar (I love Pear cranberry or fig).

You guessed it your challenge this week is each day that you want to earn the 5 bonus points. 

1. Eat a fresh green salad preferably with a variety of greens throughout the week. 
2. Make sure the salad includes at least 5 fresh ingredients including greens, fruits, vegetables, seeds, nuts etc. 

3. Remember that salads can be eaten any time at any meal. Yes you can have a green salad for breakfast. Yes you can have a salad for a snack. I’ve even been known to eat a fast food salad (I skip the dressing) with my fingers while driving. 

Good luck making a new healthy habit! And of course you can count this salad in your fruit/vegetable total for the day,

Healthy breakfast- starting your day off right!

Seems like in general breakfast advice has ranged from it being "the most important meal of the day" to "skip breakfast all together and restrict your eating to a smaller window of time." 

I'm in the camp of applauding breakfast as being our first attempt each day to include the nutrients that will bless our bodies and help them accomplish all we need them to do. 

Protein is important to help us maintain muscle mass and it also leads to us feeling fuller throughout the day and breakfast is a good time to get started eating protein. I enjoyed this article shared on Livestrong and hope it gives you some ideas for some healthier breakfasts. If you are in a rut of eating the same cereal, protein shake or bar etc for breakfast I am hoping this gives you a chance to look more carefully at starting your day with real food including some quality protein and at least one serving of fruit or vegetables. Let me know if you try and enjoy any of these recipes. Chia pudding is one of my favorite breakfast dishes. 

10 High-Protein Breakfasts That Aren't Eggs

By Kate Bratskeir

Updated Oct 20, 2023

Visit Page https://thelemonbowl.com

You know you need protein in the morning to feed your hardworking muscles and to help keep blood sugar levels stable throughout the day. While eggs are a popular choice — for good reason — eating eggs every day for every morning meal can get tired, fast.

Fortunately, it doesn't have to be all eggs all the time. There are plenty of other high-quality protein options to revive your a.m. meals into ones you'll wan to wake up for.

To get the scoop on amping up that morning protein, we tapped two registered dietitians to share protein-rich breakfast recipes that aren't made with eggs. Keep reading to learn more.

1. Breakfast Quinoa Oatmeal

Quinoa and other whole grains can help reduce the risk of some chronic diseases, per the USDA. Quinoa has more protein than oatmeal and can even be pre-cooked and frozen in advance, so you can make this recipe with minimal time and prep," Harlow says.

If you decide to go the apple route for toppings (there are so many options!) you'll get an extra crunchy sweetness, plus a boost of fiber.

‌Get the Breakfast Quinoa Oatmeal recipe from Feel Good Foodie. ‌

2. Peach Parfait 

Depending on the type you buy, Greek yogurt can be a wonderful source of protein. When shopping for groceries, read labels and look for Greek yogurt without any added sugars — you can sweeten your morning mixture yourself with delicious fruit.

This peach parfait looks exquisite as is, but don't be afraid to veer outside of peaches depending on the season; berries (frozen or fresh) can be a great addition to your mornings, adding extra fiber to keep you full until lunchtime.

‌Get the Peach Parfait recipe from Love and Zest. ‌

3. Blueberry Chia Smoothie

"Kefir is an excellent way to get in your daily dose of probiotics to keep your gut healthy," Elise Harlow, RDN of The Flourished Table says. "Kefir actually has more probiotics than yogurt."

‌Get the Blueberry Chia Smoothie recipe from Love and Zest.‌

4. High Protein Chocolate Banana Overnight Oats

No cooking, 22 grams of protein and a nutritionist-approved dessert-for-breakfast flavor? This recipe pretty much has it all.The unsung hero of this chocolatey morning meal is cottage cheese, which contributes to its high protein count and creamy texture. Just mix all of the ingredients up in a jar and refrigerate over night. Come morning, your delicious fuel will be ready for you.

‌Get the High Protein Chocolate Banana Overnight Oats recipe and nutrition info from Love and Zest. ‌

5. 5-Minute Glowing Green Smoothie

Getting enough veggies in the day can be hard enough, so adding them to a smoothie is a great way to reach that daily goal. "Spinach is a great one to add to smoothies because it blends well and does not change the flavor very much, if at all," Harlow says.

Get the 5-Minute Glowing Green Smoothie recipe and nutrition info from Real Food Whole Life. ‌

6. Protein Chia Pudding

This gorgeous breakfast pudding packs in a whopping 19 grams of protein, thanks to the yogurt and protein powder. Beyond their fun texture, the chia seeds provide a great source of healthy omega-3 fats that can help reduce your risk of heart disease, per the American Heart Association 

Those omega-3 fatty acids can also help to fight inflammation, Harlow says.

‌Get the Protein Chia Pudding recipe from Eating Bird Food. ‌

7. Apple Cinnamon Protein Pancakes

Visit Page https://thelemonbowl.com

These apple cinnamon pancakes clock in at 14.1 grams of protein per serving, so they're sure to keep mid-day snacking at bay. "Oats are an excellent source of soluble fiber, which is the kind that helps lower cholesterol. Grinding them into flour results in a fluffier pancake," Nicole Rodriguez, RD says.

‌

8. Avocado Toast With Cottage Cheese and Tomatoes

Visit Page https://thelemonbowl.com

When it comes to cottage cheese, Rodriguez suggests looking for a no-salt-added variety, so you can have more flexibility with toppings. "Avocado is a smart pairing for satiety, but also aids absorption of the lycopene, a potent antioxidant found in tomatoes," she says.

‌Get the Avocado Toast With Cottage Cheese and Tomatoes recipe and nutrition info from The Lemon Bowl.‌

9. Strawberry Kiwi Smoothie

Visit Page https://www.sixsistersstuff.com

To make this smoothie even more filling, add a scoop of protein powder or a heart-healthy fat like peanut butter or avocado, Rodriguez suggests. "Depending on your needs, you might also consider increasing complex carbs by adding 1/2 cup of old fashioned oats.”  

‌Get the Strawberry Kiwi Smoothie recipe and nutritional info from Six Sisters Stuff.‌

10. Protein Granola Breakfast Bowl

Visit Page https://dishingouthealth.com

Granola can be loaded with calories, so consider limiting this bowl topping to 1/4 cup, Rodriguez suggests. "And because there's no nutritional difference between organic and other yogurts, choose yours based on taste preference."

‌Get the Protein Granola Breakfast Bowl recipe and nutritional info from Dishing Out Health.‌

For each day this week that you make sure you have good quality protein and at least one fruit or vegetable in your daily breakfast you can claim the 5 daily bonus points for a total of 35 for the week