Ready or not…September’s here. That means, for many of us, it’s back to school/back to work/back to chaos, right? As an early morning trainer and an Occupational Therapist in the public school system, I’m very familiar with early morning chaos, and how the best of intentions to pack a healthy breakfast and lunch can somehow disintegrate in the midst of hitting the snooze button a few too many times, making the coffee (a must!), and trying to make myself look presentable. But I also know that making the right choices for breakfast and packing a healthy lunch goes a LONG way toward staying healthy and fit, and not having to buy new work clothes! So, I’m sharing with you a few of my “go-to’s” for eating well and still getting out the door on time:
- Brown rice cakes topped with peanut or almond butter and a side of fruit.
- Plain Greek yogurt with walnuts and berries.
- Whole wheat toast topped with avocado or peanut butter and a sliced banana.
- Oatmeal (a sit down option, but quick to prep), with walnuts, cinnamon and fresh or frozen fruit.
- I also recently found this recipe on Pinterest, and love it! Perfect for those of us who love muffins (but don’t want all that sugar), easy to grab and go, and the kids will love them too: http://www.alagraham.com/2013/02/individual-baked-oatmeal-cups.html?m=1
- And lastly, I bring to you my new favorite from a good friend who also happens to be an excellent cook and appreciates the early morning struggle. Overnight oats are a great way to get in whole grains and fresh fruit, and this recipe will keep you full all morning…and it’s beyond yummy!
Basic Overnight Recipe
1/3 cup rolled oats
1/3 cup Milk of your choice (I use So Delicious Coconut milk)
1/3 cup plain yogurt *
(I use So Delicious Coconut Milk Yogurt or
Greek would be great too-adds protein)
1/2 tbsp chia seeds
Vanilla extract (optional)
I also add Sun Warrior Vanilla Protein powder (keeps me full and adds protein)
* the yogurt can be eliminated but you will need more milk then
Mix all ingredients in a container and leave in fridge “overnight”
It is literally that easy!!!
Can be left in fridge for up to 3 days
To add more flavor and yumminess to your breakfast many variations can be added to the basic recipe, here are a few of my favorites:
- Berry-Simply top the basic recipe with your favorite berries or any fruit of choice
- Pina Colada- A spoon shredded coconut and chopped fresh pineapple (or canned)
- Carrot Cake– Shredded fresh carrots, chopped walnuts, and maple syrup (could also add raisins)
- Peanut Butter Cup-Add chocolate protein powder instead & spoon of peanut or almond butter
- Almond Joy – Add a spoon of shredded Coconut to #4
- Pumpkin Pie– substitute 1/3 cup organic canned pumpkin for yogurt and add nutmeg, cinnamon, chopped almonds or walnuts
- Kheer –( indian rice pudding)- cardamom, nutmeg, chopped almonds and raisins (optional) –one of my faves!!!
So many options just let your imagination run wild!!
So there’s a few ideas to get your started as the school/work year begins. Remember, “abs are made in the kitchen”, and fast food breakfasts are the fastest way to a sluggish morning and bigger waistline.
Wishing you all a wonderful return to school/work, and happy and healthy Labor Day and a beautiful fall.