If you struggle to make time to sit down and have a healthy breakfast in the morning then you are not alone! It’s no wonder cereal became such a staple as demands on our time have continued to increase. Pouring your breakfast out of a box takes 20 seconds! So how can a healthy breakfast comprised of real whole foods even begin to compete with that kind of efficiency? Even if you can carve out 10 to 15 minutes to sit and eat something, you often don’t have the luxury of cooking or preparing a full breakfast. So, with time constraints as a major factor for consideration, we’ve put together a list of healthy breakfast options that includes simple recipes that you can easily prep ahead. And of course, because we’re realistic, there’s also a few options that require no cooking or prep at all!
Knowledge Bombs
Kitchen Makeover Guide
This kitchen makeover guide is here to walk you through the process of cleaning out your fridge and pantry one healthy step at a time. Decision fatigue is a real thing in this day and age! Whether you’re buying a new washing machine or simply trying to pick a cereal brand for the kids, the vast options available to us make the decision-making process overwhelming. Well, it’s not any different when it comes to cleaning out your fridge and pantry. What should you keep and what to throw away?
The Nutrient Dense Kitchen – on a Shoestring
Does a nutrient dense kitchen have to come with such a high price? Food is essential to our survival and yet when it comes to figuring out the household budget, the weekly cost of groceries are often the first line item to come under scrutiny. Whatever your circumstances, being budget conscious when it comes to food selection is understandably a significant consideration. We need to eat every day! But do we really need to buy organic produce or select grass-fed, pasture-raised animals, that often carry a premium price tag?
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Gym & Food Pet Peeves [Podcast EP 70]
Every now and then there’s nothing Jason and I love more than a good rant! I’m sure it has the same soul healing properties as a warm bowl of chicken soup! So listen in as we discuss our gym and food related pet peeves. If you’re offended, well that’s fair enough, we all do sh*t that annoys one another! Maybe let us know what your pet peeves are and open our eyes up to some of the annoying behavior we might be ignorantly guilty of!
4 Essential Tips for Navigating Nutrition Labels
Walk down the aisle of any grocery store and you’re bombarded by brightly colored packaging and nutrition labels making all sorts of health claims. From words like “all natural” and “low-fat” to long ingredient lists, it can be difficult for consumers to make sense of the nutrition information provided on the packaging. Here at Own Your Eating we want to help you see through the marketing gimmicks and learn to make informed choices you can feel confident about. Read on for some tips to becoming a more savvy food consumer.
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Exercise is the most underutilized antidepressant [FFT EP 2 – Podcast]
We recently posted a conversation starter to our twitter and instagram feed that food is the most abused anxiety drug and exercise is the most under utilized antidepressant. We got A LOT of feedback on our instagram and so we thought we’d address some of those comments and thoughts on this episode of our “Food for Thought” bonus podcast. We loved the perspective offered on both sides from this conversation starter. So have a listen & join the conversation too!
The Female Perspective on Gaining Muscle – From Scrawny to Brawny
Coach Greg Glassman once said, “The greatest adaptation to CrossFit takes place between the ears.” I recently posted a transformation post on instagram, showing what my body looked like with an 8 lb. increase on the scale. I know what it’s like to be fixated with the number on the scale, it can really mess with your mind as we tend to believe that a heavier weight on the scale is indicative of body fat. Of course, that’s not always true (see 11 Ways the Scale Lies). Sometimes being heavier on the scale might be exactly what your body needs! Whether that’s for health reasons, to achieve a certain physique or perform better in activities and sports that you enjoy. Gaining muscle is a vital component of that and that will inevitably lead to weight gain at some point.
Meal Prep 101 – Protein Prep Strategies
Ahhh protein. We know it’s good for us because, well pretty much everyone says so! In the overwhelming amount of nutrition research that exists, there truthfully isn’t any dispute about the importance of protein in our diets to keep our bodies healthy. Protein keeps us satiated, helps us stay lean and strong and plays a vital role at a cellular level sending signals between cells and tissues. So, if we already know how good protein is for us, then why is it that we often struggle to eat enough of it? Your meal prep game might be weak or non-existent, but the good news is there are some simple ways to rectify this without adding hours or to your day.
Bulletproof Coffee Recipe – How to make it & why you’ll love it!
Starting your day with a bulletproof coffee is like the adult equivalent of a chocolate milkshake for breakfast – without the disastrous effects of a sugar crash! Not only is this creamy and highly caffeinated cocktail delicious, but it energizes you, stimulates metabolism, boosts focus & improves your brain function! No wonder it’s called “bulletproof coffee”. In today’s world, everyone is trying the next big thing or some sweet hack that will make your life better. Well we have found it when it comes to coffee. This caffeinated concoction of butter, MCT oil, and espresso gives you a decent dose of healthy fats and a slow roll of caffeine that will keep you energized and your mood boosted all morning long. There are some claims that putting butter in your coffee can even lead to weight loss.
![The Keto Experiment – A Nutritionist Reveals All [Podcast EP 66]](https://www.ownyoureating.com/wp-content/uploads/2018/04/Podcast-600x600-c-default.png)
The Keto Experiment – A Nutritionist Reveals All [Podcast EP 66]
Is the keto diet worthy of all its hype? Keto (or the ketogenic diet) is a high fat, moderate protein and very low-carb diet, which has gained huge popularity amongst those seeking to lose weight in quick and dramatic fashion. Even though the diet originated as a means to combat certain medical conditions, and in spite of its strict dietary restrictions, we are often faced with requests from clients to help them get into ketosis by implementing the Keto diet. Of course, usually with the goal of dropping some weight.