Wellness Wednesday

Wellness Wednesday: My go-to healthy breakfasts

Another week, another wellness wednesday post for ya! I don’t know about you but breakfast is my absolute favorite meal of the day. I could honestly eat it 3 meals out of the day haha I never get tired of it! Today I want to share my top 5 easy and healthy breakfast ideas with y’all! I probably have at least 10 favorite breakfasts I rotate between…but today I’ll keep the list to 5, and maybe do a part two down the road! These are all healthy breakfast ideas you can make SUPER fast, and will keep you feeling fueled and filled up for the day!

Healthy breakfast idea #1: Hard boiled egg on avocado toast

I love to boil a whole dozen eggs at the beginning of the week, to either use at breakfast or for a snack! I love this breakfast because it doesn’t require any pots or pans and tastes so good. I just get a piece of bread (I love Dave’s Killer bread!), toast it…mash up an avocado [I usually use half of an avocado], add salt and pepper, and then add the hard boiled egg! Sometimes I’ll do two eggs on the toast, and I always have this with fruit!

Healthy breakfast idea #2: My go-to green smoothie

I love making this green smoothie for breakfast because it’s easy, it fills me up, and allows me to get in some greens first thing in the morning! Here is my go-to green smoothie recipe:

The ingredients:

  • 1/2 banana
  • a handful of blueberries or grapes (whatever I have in the fridge at the time, both work well!)
  • two cups of spinach
  • 1/4 cup of greek yogurt (I love the Fage 0% fat, but you can use whatever you want!)
  • 1/2 teaspoon of mace powder
  • 2 tbsp PB powder
  • 1 tbsp ground flax seed
  • splash of almond milk
  • 3-5 ice cubes (yes, that’s insanely specific lol trust me)

Healthy breakfast idea #3: Egg scramble

If you can’t tell, I’m obsessed with eggs haha. This is another breakfast idea that will help you get your veggies in early in the day! I love to saute spinach and bell pepper and sometimes onion depending on my level of laziness that morning lol…and then scramble two eggs and add it to the pan. Top this scramble off with avocado and add a side of fruit and you’ve got a colorful and healthy breakfast! If we happen to have bacon, I’ll have a side of bacon with this as well. Gimme all the protein!

Healthy breakfast idea #4: Oats!

I LOVE oatmeal y’all! Especially on a cold morning, but year round I think it’s such a comfort food. Not to mention SO good for you and really filling! Purely Elizabeth is my favorite brand of oats – I love the apple cinnamon flavor! I love Purely Elizabeth oatmeal because it has organic quinoa, amaranth and flax…so this superfood blend packs 8g of protein and 6g of fiber! I usually just make this with water, and add some RX bar nut butter for a healthy fat!

Healthy breakfast idea #5: Greek yogurt parfait

I love greek yogurt because it is PACKED with protein, so it keeps me feeling really full! One of my favorite healthy breakfast ideas is half a cup of plain (full fat!) greek yogurt, add in lots of fruit – raspberries and blueberries are my fave with this, and then I add in some Purely Elizabeth granola! I love this breakfast because it’s one you can throw together in 60 seconds, and not have to use any pans…so easy clean up! This is also an idea you could make ahead of time and bring to work with you!

If you try any of these healthy breakfast ideas, make sure to tag me on your instagram stories so I can share with others! If you have any easy healthy breakfast ideas, we would love to hear them in the comments below! Thanks for reading!

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Health, Wellness & Beauty

Meditation

Hi babes,

During this time of year it’s easy to get really stressed and worked up over small things. I know I’m guilty of it and got a little to testy with the Amazon representative on the phone today when I know she was just doing her job.

One thing I like to do when I get stressed it meditate. When I first started to meditate I used the headspace app on my phone to guide my meditation.

According to Healthline 12 benefits of meditating are:

1. Reduces Stress: Normally, mental and physical stress cause increased levels of the stress hormone cortisol. This produces many of the harmful effects of stress, such as the release of inflammation-promoting chemicals called cytokines. 

These effects can disrupt sleep, promote depression and anxiety, increase blood pressure and contribute to fatigue and cloudy thinking. 

In an eight-week study, a meditation style called “mindfulness meditation” reduced the inflammation response caused by stress (2).

2. Controls Anxiety: Less stress translates to less anxiety.

3. Promotes Emotional Health: Some forms of meditation can also lead to an improved self-image and more positive outlook on life. 

Two studies of mindfulness meditation found decreased depression in over 4,600 adults (1, 14).

4. Enhances Self Awareness: Some forms of meditation may help you develop a stronger understanding of yourself, helping you grow into your best self.

5. Lengthens Attention Span: Focused-attention meditation is like weight lifting for your attention span. It helps increase the strength and endurance of your attention. 

6. May Reduce Age-related Memory Loss: Improvements in attention and clarity of thinking may help keep your mind young. 

A review of 12 studies found that multiple meditation styles increased attention, memory and mental quickness in older volunteers (28).

7. Can Generate Kindness: Some types of meditation may particularly increase positive feelings and actions toward yourself and others.

8. May Help Fight Addictions: The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors (34).

Research has shown that meditation may help people learn to redirect their attention, increase their willpower, control their emotions and impulses and increase their understanding of the causes behind their addictive behaviors (35, 36).

9. Improves Sleep: Nearly half the population will struggle with insomnia at some point. 

One study compared two mindfulness-based meditation programs by randomly assigning participants to one of two groups. One group practiced meditation, while the other didn’t.

Participants who meditated fell asleep sooner and stayed asleep longer, compared to those who didn’t meditate (39).

10. Helps Control Pain: Your perception of pain is connected to your state of mind, and it can be elevated in stressful conditions. 

11. Can Reduce Blood Pressure: Meditation can also improve physical health by reducing strain on the heart. 

Over time, high blood pressure makes the heart work harder to pump blood, which can lead to poor heart function. 

High blood pressure also contributes to atherosclerosis, or narrowing of the arteries, which can lead to heart attacks and strokes.

12. You Cab Meditate Anywhere: People practice many different forms of meditation, most of which don’t require specialized equipment or space. You can practice with just a few minutes daily.

If you want to start meditating, try choosing a form of meditation based on what you want to get out of it.

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