Tag Archive for "breakfast" | The Organic Beauty

4 Breakfast Foods to Avoid

By: Natasha Uspensky, CHHC Sunday, May 13, 2012 Diet and Foods, Healthy Cooking, Healthy Eating breakfast, Diet and Foods, Healthy Cooking, Healthy Eating, nu health and wellness Permalink 0

We’ve all heard over and over again that breakfast is the most important meal of the day. While I’m not necessarily in agreement with that (Team Lunch!), I think we call agree that a healthy breakfast is pretty damn important. Not only does it set the tone for your mood and energy levels for the rest of the day, but it also sets you up for ultimate fat metabolizing, regulated blood sugar, and a whole lot more.

But what you may not know is that all breakfasts are not created equal. If you are regularly consuming any of the foods below for breakfast, you’d be better off skipping the meal entirely! (Not that I’m advocating that). Read on for the biggest culprits of belly fat, mid-morning crashes, headaches, and crankiness:

1. Doughnuts, Muffins, Bagels and Croissants

Yes, I know that’s four foods, but they all fall pretty solidly in the same category of terrible, refined, and processed carbs that are typically loaded with sugars, trans-fats, and empty calories as well. These are the biggest barriers to weight loss, and will typically cause a midday energy crash as well. Not to mention leaving your blood sugar depleted by lunch time, which can lead to some not-so-great, hysterical food choices. If you’re craving carbs for breakfast, opt for a piece of whole grain toast with almond butter, apple butter, or some natural (no added sugar) preserves.

2. Sugary Cereal and Granola

99% of conventional supermarket cereals and granolas are also loaded with tons of added refined sugar, refined and processed carbs, and useless, chemical “supplements.” As with all foods, read your ingredients! There are plenty of healthier, whole grain cereals out there (check out Nature’s Path, Barbara’s and Ezekiel) that are sweetened with light amounts of organic cane sugar or honey, and feature super potent grains like flax, hemp seed, millet, amaranth and brown rice. Better yet, go for a completely unsweetened cereal or oatmeal, and sweeten it yourself with a sprinkle of stevia or a drizzle of agave. Add some nuts and berries for some added excitement and flavor! And skim the milk in favor of some greek yogurt, soy milk or almond — all of which are much healthier and easier on your digestive tract!

3. Breakfast Sandwiches

This “all-American” combination of eggs, fried bacon or sausage, processed cheese and refined breads add up to a fatty, greasy, high-calorie, high-sodium junk food binge. Not only will this only serve to pack on the pounds, but you’re also clogging your arteries, increasing risk of heart disease and cancer, and negatively impacting your skin. If you just can’t live without the occasional breakfast sandwich, make your own at home, with a two egg omelet, tempeh bacon, and avocado or high quality cheese on a whole grain toasted english muffin.

4. Meal Replacement Shakes

Popular brands like Ensure, Slim Fast, Atkins, or any other store-bought prepared shake is not a meal! It’s not even a snack. It’s a mess of processed garbage and chemicals that neither satisfies your hunger nor provides your body with any real nutrition. And it certainly isn’t a healthy or effective way to permanently lose weight. If you like shakes in the morning, make your own with hemp or rice protein powder, fresh or frozen berries, and some almond milk. Delicious, nutritious, and real food!

BONUS!!!!
You know what else isn’t a breakfast? A cup of coffee. You heard me! Starting your day off with a shot of false energy, adrenal imbalance, and a potential blast of sugar and unnecessary fat and dairy (depending on your particular coffee drinking style) is certainly not a healthy way to start your day. If anything, this will lead to midday moodiness, depleted energy, and long term adrenal issues. If you like your morning coffee, have it every other day (to avoid dependency), with some stevia and soy or almond milk. And for the love of god, skip the Fraps and whipped creams and flavored syrups and crap!

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Natasha Uspensky, chhc, aadp
NU Health & Wellness

Delicious Gluten-Free Breakfasts!

By: Natasha Uspensky, CHHC Wednesday, November 9, 2011 Diet and Foods, Healthy Cooking, Nutrition, Recipes breakfast, Diet and Foods, gluten-free, Healthy Cooking, nu health & wellness Permalink 0

As the weather starts to get cooler, I always find myself gravitating toward hot, nourishing breakfasts that are super grounding and healthy. Although oatmeal is my usual standby, even with all the delicious variations it can get a little old. Luckily, there are lots of other delicious, gluten-free grains that make for yummy breakfast alternatives!

Macrobiotic Brown Rice Breakfast
Brown rice is one of the healthiest grains on earth, being very high in minerals like manganese, selenium, and magnesium. It is also high in fiber and promotes weight loss and lowers cholesterol! This recipe adds to the nutritious goodness with energizing and detoxifying umeboshi and iron-rich dried apricots!

Ingredients:
3/4 cup water
1/2 cup brown rice flakes (Eden Organics makes a great one)
1/2 cup unsulphered dried apricots, chopped
1/4 tsp umeboshi plum paste
1/4 cup pepitas (shell-free pumpkin seeds)
1 tsp gluten-free tamari
Agave or brown rice syrup to taste

Bring water and dried apricots to a boil. In the meantime, toast the pepitas on a skillet over medium-high heat, keeping the pan in motion so the seeds don’t burn. Once water has boiled, add the brown rice flakes and cook for three minutes, or until water is absorbed. Remove from heat, mix in umeboshi plum paste and sweetener of choice. Toss pepitas with tamari and pour over the porridge. Enjoy!

Cinnamon Amaranth Grits
Like quinoa, amaranth is another supergrain. It is high is very high in protein, calcium, fiber, vitamin E and iron, which makes it a perfect grain for vegetarians! You can find amaranth at most health food stores and Whole Foods.

Ingredients:
4 1/2 cups water
3/4 cup amaranth
1 small apple or pear, cored and chopped
1/2 tsp cinnamon
Pinch of sea salt
Agave or maple syrup to taste

Bring water to a boil, with a pinch of salt. In the meantime, toast the amaranth in a skillet over medium-high heat until it toasts and pops. Make sure keep the pan moving so the grain doesn’t burn. Add the amaranth and cinnamon to the boiling water, and stir. Lower heat and cook for 20 minutes, stirring frequently. Add apple or pear and cook an additional 10 minutes. Stir in agave or maple syrup. If you’d like, you can finish it off with a splash of almond or coconut milk!

Millet Porridge
Millet is another great gluten-free grain that is a great substitute for wheat. It is non-acidic, which makes it a wonderful grain for those with any kind of digestive issues. This recipe also features anti-oxidant rich blueberries, and nourishing raw honey, which make it a great breakfast for days when you’re feeling under the weather!

Ingredients:
5 cups water
1 cup millet
Pinch of sea salt
4 tsp Earth Balance
Raw, organic honey to taste
1/4 cup fresh blueberries

Toast millet in a pot over medium-high heat, stirring until they become fragrant. Add water and salt and bring to a boil. Lower heat and simmer for 15 minutes, stirring occasionally, until millet has the consistency of oatmeal. Stir in Earth Balance and honey, and serve topped with blueberries.

The great thing about these recipes is that you can substitute in any grain (using the correct proportions for cooking that grain) for endless variety! Quinoa, for example, is great in all three of these recipes, and is cooked in a 2:1 proportion of liquid to grain.

{photo: MarthaStewart.com}