Breakfast done Healthy-Ish: Fast-food & Eating out

So many people have a love/hate relationship with eating out due to fear of not knowing what foods to order that align with their healthy lifestyle goals. We all want to enjoy eating out with friends and family but also want make food choices that we can be proud of. So, as promised, I'm back to share a few of my favorite healthy-ish fast-food or dine-in breakfast stops. I know a lot of us are busy during the week with little or no time for cooking, so here you have it. Hopefully, this helps you on your journey to  making some small/practical lifestyle changes and lessen the fast food guilt.

Tips for eating out: Try something new and explore the menu... look for meals labeled "Under 500 calories" or "Light Meals". Look for protein options other than bacon, pork sausage/links and ham....look for Chicken or Turkey sausage instead. Instead of white bread, ask for wheat or multi-grain, if you're ordering eggs, -ask for half/half (half with yolk to reduce fat). Also, add fruit to a  meal instead of hash browns or any other form of potato that may be loaded with extra fat from butter and oils. Ask the waiter to hold gravy and cheese sauce as these items can be loaded with extra fat and salt...but if you must have it, order it on the side and use sparingly! Also, try skillet meals or scramblers/bowls; you can add and subtract food items as you wish to fit your ideal breakfast. For example, try adding spinach, diced tomato, mushroom or fresh peppers for more fiber and fullness! And if you're having my favorite...the breakfast taco -go with a corn tortilla instead of flour to ensure you get some whole grains :) Enjoy!

 

Cabbage Y Chorizo Soup

**Note: the items listed made TWO pots, so if you're not needing a lot, cut the recipe in half**
-One pot made 5 hefty servings...

Ingredients:

Bread: Whole Wheat Italian Loaf
Garlic Spread -optional
One med. sized yellow onion -chopped. 
One bag of fresh celery stalk -chopped. 
2 Tsp. Minced Garlic. 
One bag of carrots -chopped evenly. 
Russet potato -6-8 -peeled/chopped (small/medium size). 
One head of Cabbage -sliced. 
1 pound of ground Turkey Sausage w/ Chorizo seasonings. 
Chicken broth/stock -two 32 oz. cartons or just enough to barely cover the contents of the pot, whatever the size. 
Olive Oil 4 Tbs. 
Salt and Pepper to taste. 
Kraft Natural Shredded Cheese: Mexican 4 Cheese Style -1/2 cup-ish 😉 


Preparation:

Add 2 Tbs.Olive Oil to skillet on med. heat. Add Garlic, Onion and Celery to skillet and cook slowly on med heat until tender -Not soft/mushy, then set aside. Add Carrots and Potato to pot with stock of your choice and cook on moderately high temp -7//8 for about 15-20 mins. Add 2 Tbs. of Olive Oil to skillet and thoroughly cook/brown your ground turkey chorizo and set aside. Add celery and onion mixture to pot with potato and carrots, add salt and pepper and let simmer on med. temp for 20-25 mins. Lastly, add sliced Cabbage and Turkey Sausage to pot with all other ingredients; place lid and allow ingredients to cook together for another 15-20 mins. **Sprinkle the shredded cheese evenly over soup, place lid -allow to melt then enjoy!

**Do Not heavily salt your veggies, the chorizo is well seasoned and packs a little punch. Jazz it up as you wish after it's totally done and you've tasted it.**

Healthy Eating on a Budget...

No money, No problem! Too often I hear: "it's too expensive to cook healthy foods". Well, take a look at this very low maintenance easy on the budget healthy-ish mash up! This meal is quick, inexpensive and balanced in nutrition too! And besides that, who doesn't love Ramen Noodles?? Using only half the pack of noodles, you can control your carb portion, chicken breast for low-fat protein and fresh-frozen veggies for added fiber and nutrition. Feel free to add spices like Turmeric, crushed red pepper, Low Sodium Soy Sauce and Ginger for a more savory homemade taste and Enjoy!

 #Ramen #GuiltFreeRamen #StirFry #Asian 

What's for breakfast?

Quick, nutritious and satisfying. A breakfast option for everyday of the week; whether you're on the go or have only a few minutes to spare, take time to choose foods that will enhance your life, prevent disease and align with your health and wellness goals. Try to be mindful of balance when preparing a meal: protein, carbs (preferably from whole grains), veggies, fruit and a little fat. Balanced meals increase satiety (feeling full) and satisfaction. Even at breakfast, you can find fun and creative ways to include veggies in your meal. Be sure to check your inventory regularly and keep it fresh! So, do yourself and your bank account a favor and eat tasty and healthy foods at home! And if fast-food is a must, take time to explore the menu and do your best to make the best selection. Check back soon for an update on some of my favorite healthy-ish  fast-food breakfast options! 

#Enjoy #BeWell

Turkey Bacon, Scrambled eggs w/ potato & cheese (low-fat) and Strawberries

                   Low Sodium Ham with Egg & Cheese on a Whole Wheat English Muffin

Whole Grain Waffles, Egg & Spinach Scramble W/ Oatmeal and Turkey Sausage

     Open Faced Breakfast Sandwich w/ Low-Fat Cheese, Turkey Sausage, Fried Egg, Spring Mix

Super Satisfying Breakfast Sandwich on 45 cal. toast w/ Fried Egg, Spring Mix, Turkey Breast & low-fat cheese

   Breakfast Pizza on Whole Wheat Tortilla w/ Fried Egg, Fresh Spring Mix and Fire Roasted Tomato

                 Heart Healthy Bowl w/ low-fat Vanilla Yogurt, Strawberries and Honey Nut Cheerios

                            Simple and Easy Cereal Bar w/ Small side of fruit of your choice

Foods & Health

Though it may not seem like much, a snack like this one packs quite a punch. Most people think you need to spend an arm and a leg to eat good and healthy foods. As you can see here, there's nothing fancy nor expensive about a simple snack like the one I've featured! The Cheerios are rich in whole grains which help to avoid constipation, reduce cancer risks, help to avoid heart disease, prevent diabetes and also helps to keep you feeling full. Strawberries: should be looked at like a natural pharmaceutical. Packed with antioxidants and phytochemicals; they fight off infection before you know you're in danger of being sick, also really good for the skin -acne to be exact, so eat up! Yogurt increases immune defenses because of the bacteria it contains! Our health depends on the majority of the small choices we make everyday. The choices we make that most affect our health have to do with the foods we eat. The more information you have, the easier it will be to make better choices for your health. Check your inventory (pantry, freezer and fridge) for hidden treasures and start reaping the benefits of these beneficial foods. Health is wealth!! #BeWell

Take A Hike...You'll Feel Better And Probably Live Longer Too!

Whether you're hiking, skiing, swimming or just walking; the American Heart Association says that just 30 mins. of physical activity can help improve  your blood pressure, reduce risk of heart disease, maintain healthy weight and increase energy. Exercise has always been a way for me to enhance my mental well-being and mood. Go for a quick walk during your lunch break or plan a hike follwed by a healthy lunch with some friends a couple times a month to get you started! Don't just talk the talk...Walk the walk. Let's get moving! -if you need help finding your motivation and accountability, seek a counselor or Certified Health Coach.

Colors Of The Wind...

Feel the vibes of the vibrant colors....

Relax and connect with nature...