Start Strong: 5 Tasty Breakfasts in No Time Copyright 2016, Bullworker.com All Rights Reserved Copying, editing, resales, or redistribution of this ebook are prohibited except with written consent from Bullworker
TABLE OF BREAKFAST Delish-Oats Burrito Scramble Honey Walmond Pancakes Over Easy Medley w/ Toast Granola-Berry Yogurt
NUTRITIONAL TIPS You are what you eat there is a reason the quote is so famous; it could not be more true. All the exercising in the world will not give us the tone body we desire if we do not change our diet. Here are some quick tips to help you towards better personal health and quality of life. Proper nutrition is important to your body s organs and tissues which need certain nutrients to work properly and effectively. The first thing your body has to do to help enjoy the things you love is fight disease and infection. A strong immune system allows for higher performance and energy levels. Many foods can cause an increase in energy only to result in a crash soon after (caffeine and sugar). Sustain your energy levels with food your body craves and enjoy doing the things in life you love. Protein is one of the most important nutrients for brain and muscle development. Make sure to include protein in your diet. Lean meat, beans, eggs, and nuts are great sources of protein. Foods containing vitamin A (vision, immunity, and cell growth), vitamin C (immunity), vitamin D (bones and teeth), vitamin K (blood circulation), and vitamin B 12 & 6 (energy and emotions) are very important. Find sources of food that are high in vitamins (A,C,D,K,B12&6).
CONSIDER Dark leafy greens such as spinach, kale, and broccoli generally contain the most nutrition and can be included in most of your meals. Fiber is important to a healthy digestive system. Look for foods high in fiber such as leafy greens and whole grains. Healthy fats and oils (monounsaturated and polyunsaturated fats) are important. Nuts, olive oil, and coconut oil are options with good fats. Try to replace fattier dressings and vegetable oil with olive or coconut oil. Couple these fats with plenty of water consistently throughout the day to improve cardiovascular health for a healthier heart. Avoid foods with saturated and trans fat (fried foods) and high sugar content (including many juices). Excess sugar is stored as fat and increases risk of diabetes.
Stock Up with SUPER FOODS Bell Pepper: Bell peppers are high in vitamins, low in calories and fat, and have antioxidant properties. Use bell peppers for salads, dishes, or sliced to eat as a snack. Spinach: Spinach is high in essential vitamins and minerals. Use spinach in salads, dishes, or it even mixes well in smoothies for increased nutrition. Broccoli: Broccoli aids in detoxing the body due to its high vitamin and mineral content. It is low in calories and fat while providing essential nutrients. Chop up broccoli for salads or add it to your favorite dishes. Nuts: Nuts are high in fiber, protein, and good fats. Nuts are a great snack and go well in salads. Kiwi: Kiwi is a tasty fruit high in key vitamins for a healthy immune system.
Yogurt: Low Fat Yogurt (sugar free) is a good source of calcium and most importantly probiotics, which help maintain healthy levels of good bacteria in your digestive system to help in regular and healthy bowel movements. Beans: Beans (not refried) are a good source of protein and fiber. Chicken: The white meat is high in protein and relatively lean. Ginger, Garlic, and Cinnamon: Try to include these antioxidant ingredients for your favorite dishes. Make tea by boiling Ginger and Cinnamon with a dash of honey as sweetener for a refreshing yet healthy detoxifying beverage (serve hot or cold).
BREAKFAST Think about a successful day for you. What does it look like? How does it start? A strong start to anything sets you up for accomplishment. Breakfast is no different. The taste of a delicious breakfast alone is enough to make you happy but fueling your body with excellent nourishment is a great start to a productive day. Breakfast is the most important meal of the day yet the majority of us skip it or skimp it. We skip or skimp breakfast because we do not have time. Well guess what, that is an excuse in the past. These 5 simple recipes will put a delicious breakfast on the table in minutes and start us off feeling energized and excited to conquer our day.
Convenient Tip We know preparing healthy meals is better for us but, our excuse, it takes to much time. Getting all of the produce out, slicing it, preparing your meal, cleaning up, and then the next thing you know we have spent nearly an hour in the kitchen. Easy solution: Choose a day to prepare your favorite produce for the week. Save precious time and effort with only one prep/clean up and leaving you with fresh produce on call. Slice or dice your favorite fruit and vegetables, put them in a mason jar or sealed container, and place your fresh work in the refrigerator. Now you can enjoy fresh delicious meals in minutes without the hassle.
Grocery List Meat/Produce: - Pork, Steak, or Meat Substitute - Eggs - Bell Pepper - Mushrooms - Kale - Onion - Broccoli - Avocado - Raspberries - Blueberries - Blackberries - Jalapeno - Green Chili - Cilantro Grains/Nuts: - Pancake batter - Almonds - Walnuts - Potatoes - Whole Grain Bread - Tortillas - Oatmeal - Granola - Peanut butter - Low fat yogurt (sugar free) - Milk or Milk Alternative Seasonings/Spices: - Garlic Powder - Salt - Pepper - Salba Chia Seeds - Cinnamon - Turmeric - Honey
Delish-Oats Prepare Oatmeal 1 tablespoon Peanut butter ¼ Cup Raspberries ¼ Cup Blueberries Splash of Milk or Milk Alternative Drizzle of Honey Sprinkle 1 TBS of Salba Chia Seeds Dash of Cinnamon and Turmeric Enjoy!
Honey Walmond Pancakes Make Pancake batter (can use instant pancake mix) Cook on skillet with butter until bubbles form, flip, and wait another 40 seconds Spread Peanut Butter Top off with Almonds, Walnuts, Honey, and Cinnamon Enjoy!
Granola-Berry Yogurt 3 tablespoons low fat yogurt (sugar free) 1 cup granola ½ cup raspberries ½ cup blueberries ½ cup blackberries Drizzle with Honey Enjoy!
BURRITO SCRAMBLE 1 egg Sliced Pork (or meat substitute) Chopped Bell Pepper, Onion, & Broccoli Diced green chili or jalapeno Scramble in a frying pan with 1 tablespoon of EVOO (extra virgin olive oil) and a dash of garlic powder, salt, and pepper Garnish with chopped cilantro and sliced avocado Roll it up in a tortilla Enjoy!
OVER EASY MEDLEY WITH TOAST Brown diced potatoes with a dash of salt, garlic powder, and EVOO Add chopped mushrooms, kale, bell pepper, onion, steak, and broccoli Place a piece(s) of whole grain toast into the toaster Cover your piece of toast with the prepared vegetables Cook an egg over easy (runny yolk) Place the egg on top of the vegetables Enjoy!
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