Guidelines are changing daily, so always check with us on the latest health & safety standards.

Breakfast Options – High Protein, High Satiety Value

TOFU SPINACH SCRAMBLE


Ingredients

1 T organic virgin coconut oil

1/4 red onion, sliced

2 large handfuls organic spinach leaves

4 oz extra firm tofu, cut into small cubes

1 T hot curry powder

1 tsp ground cumin

1/2 tsp sea salt

freshly ground pepper, to taste

1 T water

 Instructions

Heat skillet over medium heat. Place coconut oil in hot skillet. Add red onion and saute until transparent. Add spinach leaves and cover for 2 minutes. Remove lid and stir with a large spoon. Add tofu cubes on top of the spinach leaves; sprinkle with curry powder, cumin, sea salt & ground pepper. Stir all together, until spinach leaves are totally soft. Add 1 tablespoon water to help seasonings release from bottom of pan, simmering for about 1 minute more. Transfer to plate and ENJOY!

MY FAVORITE SMOOTHIE

1 cup ice

6-8 oz. almond milk

1 frozen banana OR frozen dark cherries or berries(1½ cups)

1½ cups of organic kale

1 scoop multi collagen vanilla protein powder

Just throw it all together in a blender and voila! Instant breakfast! Makes 2 servings.

GREEK YOGURT PARFAIT

1 container of nonfat plain greek yogurt, handful of berries, Bear Naked Fit Granola

BREAKFAST BANANAS

Ingredients:

4 bananas

2 cups low fat cottage cheese

6 Tbsp. strawberry preserves

1/4 cup chopped roasted peanuts

1/8 tsp sea salt

Instructions:

Peel and cut each banana lengthwise. Place 2 banana halves in a shallow dish Place 1/2 cup cottage cheese over center of banana and top with 1 1/2 Tbsp preserves, 1 Tbsp. peanuts and pinch of salt. Repeat with remaining ingredients to make 3 more Breakfast Bananas. Serve immediately. Makes 4 servings.

Nutritional Information (per serving): Calories: 255, Fat: 6 g., Sugars: 25 g., Protein: 17 g., Carbs: 44 g.

STRESS MANAGEMENT

People who are experiencing unusually high levels of stress may benefit from specific dietary guidelines.  They are as follows:

o Eliminate or restrict the intake of caffeine

o Eliminate or restrict the intake of alcohol

o Eliminate or refined carbohydrates from the diet

o Increase the potassium-to-sodium ratio in the diet

o Eat regular planned meals in a relaxed environment

o Control food allergies

 

It is well known that during times of chemical, emotional, psychological, or physiological stress, the urinary excretion of vitamin C is increased, signifying an increased need for vitamin C during these times.  I would suggest that you try and increase your dietary intake of vitamin C-rich foods, such as green or red peppers, oranges, grapefruit juice, broccoli, OJ, to name a few.

It is also important to try and keep your blood sugar levels as balanced as possible.  As suggested above, try and keep highly refined foods to a minimum and make sure you are drinking enough water….at least 64 ounces/day.