Add These All-Natural Delights to Your Wake-up Repertoire
By Contributing Author, Kate Harveston
It’s time to wake up — what’s on the menu this morning? You’re not planning to hit the greasy fast-food drive-thru again today, are you? Plus, your body doesn’t do well running on fumes — it needs more than coffee.
If you’re trying to get healthier, it’s time to eschew even the not-so-bad items at your favorite breakfast spot.
Most commercially prepared dishes contain a ton of additives that have adverse effects on the body.
Instead, make your shopping list and get your meal prep game on the next time you have a day off with these tips.
1. Breakfast in a Jar
Morning meal prep becomes a breeze when you add the help of a mason jar. You can chop up your ingredients and layer them as you go. There’s no limit to the creations you can invent. Give these a try.
- Coconut-Mango Parfait in a Jar: This meal tastes like a dessert, but it’s terrific for your body. Coconut is high in healthy fats, which help you feel satisfied and keep your neurons firing all morning long.
- Three-ingredient chia seed pudding: Another superfood, chia seeds are high in fiber and essential fatty acids. When you top this delight with berries, you add an antioxidant boost. Talk about a win-win!
When it comes to morning foods that stick to your ribs, few options are as hearty as oatmeal.
Whole-grain foods are high in dietary fiber, which keeps you feeling fuller longer. Your intestines can’t digest fiber, but it draws water to your colon. This humectant property makes high-fiber foods the ideal choice when you’re struggling to go.
3. Avocado Toast
You heard that right, dear often maligned millennials — that avocado toast you adore is trés good for you.
The smooth, creamy texture of this fruit makes it the perfect replacement for butter, which contains a ton of saturated fat. A single pad of butter contains 100 calories!
Compare this to the avocado, which weighs in at almost half that at 64 calories. Plus, you get a ton of vitamins. Avocados are high in nearly all the fat-soluble vitamins, but especially vitamin E. Vitamin E performs many roles in your body, including keeping your skin and hair glowing. Good morning, beautiful!
4. Dairy or Non-Dairy Greek Yogurt
If you have lower intestinal trouble, reach for the Greek yogurt. Yogurt contains a ton of probiotics critical for digestive health.
Probiotics are living organisms, typically bacteria, that dwell in the small intestine. They don’t make you sick — quite the contrary. They keep your intestinal balance in check and keep the harmful germs from proliferating and causing uncomfortable symptoms, like bloating.
5. Sprouted Bread
Sprouted bread offers a host of health benefits. For one, it’s whole grain, meaning you’re increasing your dietary fiber intake. You’re also eschewing the processed white flours found in many commercial loaves of bread — these can wreak havoc on your blood sugar levels.
Sprouting increases the nutrient content of foods — think of the way a baby needs extra nourishment to grow. Plants carry these nutrients inside of them, and they are most concentrated when young. Levels of folate skyrocket, for example, in sprouted wheat pita bread. Folate is a critical nutrient for expectant mothers.
6. Nut Butters
If you’re lactose intolerant or follow a vegan lifestyle, nut butter provides a delicious alternative to dairy-based versions. They’re higher in nearly every nutrient, and they won’t harden your arteries or raise your cholesterol.
Many people are familiar with peanut butter, but a ton of alternatives exist, too.
You can find butter made from anything from pistachios to pine nuts.
Make a morning twist on the classic PB&J by spreading some sprouted bread with walnut butter and macerated apples.
You never found that in your lunch box growing up!
7. Elevated Coffee
Do you buy the basic grounds and brew a pot?
There’s nothing wrong with your morning joe habit, but you can elevate it significantly by adding an herbal blend to your container.
If you suffer chronic pain or inflammation of any kind, add some turmeric and black pepper to your grounds.
Black pepper contains capsaicin, the ingredient in over-the-counter pain relief creams. More importantly, it amplifies the effect of turmeric, which is an anti-inflammatory powerhouse.
You’ll alleviate your pain naturally the entire day — plus, it tastes fantastic. The addition of the herbs lends a light chai flavor to your a.m. blend.
Ready to Start Your Morning Wake-Up Repertoire?
Tomorrow morning, skip the additive-laden fast-food junk and grab one of these nutritious breakfast foods. You’ll feel better all day long and benefit your well-being!