In the battle of the bulge, people often feel overwhelmed with food options or the lack thereof. The best way to tackle food options and build a healthy habit is to automate one meal a day. I usually choose breakfast. I keep two options on hand: Gluten free oats and low glycemic smoothie options. If I could eat eggs, I would eat them every day because they are the best option for portable protein when you’re on the go. Plus, eggs can be packed with veggies in frittatas, scrambles, omelets and egg muffins. Plain Greek yogurt is also a great choice. I can’t eat it either but I highly recommend Fage or Chiobani. It’s high protein, portable, and can be used in sweet or savory preparations. When you automate one meal a day, you know for sure that you have one healthy option you just can’t mess up.
For the gluten free oats, I use Bob’s Red Mill brand. I usually top it with cinnamon, a teaspoon of organic maple syrup, and occasionally a teaspoon of grass fed butter. You can use a little low sugar jam or a splash of cream. These can be cooked on the stove top in bulk and saved for a day or two in the fridge so you don’t have to re-cook. If you are a runner, I’d suggest these before or after a run, but only about ½ a cup so you won’t be too full beforehand.
As for smoothies, I add both veggies and fruit. This smoothie is often my breakfast and lunch so it’s got to be hearty. I use two cups of low fat coconut milk as my base. Spinach is a great smoothie addition. I put in two to three handfuls and then blend it with the coconut milk before adding anything else. This way there are no chunks and it’s well integrated. I personally add 3 scoops of protein powder in a vanilla flavor. Then for my fruits I use one cup of frozen strawberries and ½ cup of blueberries. I use fewer blueberries because they have more sugar. Once I add the protein and berries, I blend again. This will net you about one liter of smoothie.
I hope this helps you on your journey to building healthier habits! What’s your favorite healthy habit? Let us know in the comments!