START OFF THE SCHOOL YEAR HEALTHFULLY AND NUTRIOUSLY

School is starting soon! How about jumpstarting the school year with some ideas to incorporate healthy lifestyle changes that can improve your well-being? Two very important areas to focus on are breakfast and snacking. 

 

Lets start with breakfast. This is one of the most important meals of the day. Most people skip breakfast completely or eat something unhealthy.  The excuses are never-ending. Some give excuses like being short on time in the am, or that they’re not hungry so early. Maybe they excuse it because they are too busy, or they think that skipping breakfast will help keep their weight down. 

 

None of this is true! Even small amounts of food can replenish glucose stores in the blood and in the brain.  Breakfast is the most important meal of the day as it provides the energy that your brain and body needs to function. It helps you focus at school or at work, increases productivity and moods, and jump-starts your metabolism to start burning calories. 

 

Consuming a low glycemic breakfast, even a small one, will sustain energy, delay hunger and help with controlling weight.

 

Here are some easy, healthy, and quick breakfast ideas:

 

Light English muffin with 2 tbsps. peanut butter, 1 piece of fruit

 

1slice of whole grain bread with cheese and tomato

 

Whole-wheat waffle topped with nuts, berries, and ricotta cheese

 

Vegetable omelet cups (see recipe at end of article)

 

½ cup cooked steel cut oats, with berries and nuts

 

1 cup cottage cheese with ¾ cup of fresh fruit

 

Greek yogurt with nuts and berries        

 

Now lets discuss snacks. Snacks usually get a bad rap because most often they are thought of as being full of fat and sugar. If snacks are planned and healthy, they are actually good for you.  Snacks provide energy for your children throughout the day and delay hunger. Snacks can also help bridge the gap of nutrients not consumed at meals.  One supporting fact from the Academy of Nutrition and Dietetics is that 1 handful of baby carrots can meet all your vitamin A needs for the whole day.

 

Examples of some healthy snacks are:

 

Cut up veggies with ¼ cup of hummus

 

1 rice cake with avocado and tomato

Sliced apple or pear with 1 oz. of cheese

 

Celery sticks with 2 tbsps. peanut butter

 

Greek yogurt

 

1 bag skinny pop and 1 cheese sticks

 

Keep fresh fruit, veggies, Greek yogurt, cottage cheese, lean deli meats, guacamole, hummus, low fats cheese, individual servings of tuna, whole grain crackers or rice cakes on hand so that a healthy snack can always be prepared quickly. 

 

Vegetable egg-cups are great source of veggies and protein, they are easy to make, freezable, and microwavable. Recipe is included below. 

 

Remember starting your morning off with a good breakfast and planning healthy snacks throughout the day will keep you energized and focused for the school year. 

 

 

Vegetable egg-cups:

 

Ingredients:

10-12 eggs

3 cups cut up vegetables of choice

1 tsp. salt

½ tsp. pepper

1 aromatic (I like scallion or chive)

 

1.  Preheat oven to 350 degrees

2.  Grease 2 muffin tins

3.  Whisk the eggs together in a big bowl

4.  Add veggies and spices 

5.  Fill muffin tins

6.  Bake ~ 25 minutes just until middle is set

7.  Cool completely and freeze wrapped in plastic

8.   In a Ziploc bag

9.  Heat on microwave safe dish for no more than 1-2 minutes and enjoy

10.  Top with avocado and salsa for an extra special treat

 

 

 

Jamie Feit