Recipe: Sweet Potato Toast With Avocado

Replace bread with sweet potatoes.

Try this low-carb, high-fiber and gluten-free recipe prepared with sweet potatoes and avocado.

Want a quick breakfast or a healthy appetizer for this busy time of year? Try this low-carb, high-fiber and gluten-free recipe prepared with sweet potatoes and avocado. Replace bread with sweet potatoes, and in less than 30 minutes you’ll have a dish that’ll please everybody.

Ingredients:

  1. Peel (or not) and slice sweet potatoes into pieces (like toast) about ¼ inch thick. Brush lightly with a little olive oil.
  2. Pop into the toaster – it may take two or more rounds on high to cook through. Be patient – it might take as long as 15 minutes; you want the potato to be cooked and slightly browned.
  3. Add ¼ of an avocado, and salt and pepper to taste.

 

Find out more at: http://www.DiscoverHerbalife.com

Recipe – Sweet Potato Breakfast Bowls with Spinach and Avocado

Start your day the right way.

Did you buy too many sweet potatoes for Thanksgiving? Use your leftovers to prepare this breakfast bowl that’ll keep you filled all morning long.

Switch the bagel and cream cheese for this dish that is full of protein and can be thrown together in less than five minutes (if you roast the sweet potatoes ahead of time). This dish makes a healthy alternative for this busy time of the year.

Remember, breakfast is the most important meal of the day, so start your day the right way with great nutrition.

Ingredients:

  • 1 large sweet potato (orange yam kind), roasted
  • 1 TBSP olive oil
  • 3 cloves garlic, minced
  • 2 cups baby spinach
  • ¼ cup cooked quinoa
  • 2 eggs (fried, or poached)
  • ½ avocado, sliced
  • Salt and cracked pepper to taste

For Serving:

  • Sunflower seeds, chia seeds
  • Hot sauce
  • Greek yogurt

Instructions

  1. Preheat oven to 450 degrees. Toss sweet potato, oil, salt and pepper on a rimmed baking sheet. Roast, tossing occasionally, until tender and browned, 35 to 45 minutes. Set aside until ready to use.
  2. In a large skillet, add the oil and heat to medium-low. Add the garlic and sauté until fragrant for about 1 minute. Add the spinach and stir for about 2 to 3 minutes.
  3. Place spinach in bowl. Add cooked quinoa. Add sweet potato, avocado and eggs.

Serve with sunflower seeds, chia seeds, hot sauce and/or a dollop of plain Greek yogurt.

Find out more at: http://www.DiscoverHerbalife.com

10 Healthy Breakfast Ideas to jump start your day

A balanced breakfast should
include protein.

Choosing the right foods for breakfast can help boost energy and curb hunger.

Eating a healthy breakfast really can set the stage for healthier eating all day long. The right foods in the morning can provide you with the energy you need to power through until lunch. And with a healthy breakfast in your system, you’re less likely to experience mid-morning cravings for unhealthy foods. Eating the right foods can help keep you satisfied and energized until your next meal or snack.

What Is a Good Breakfast?

The foods you eat for breakfast can affect how you feel and perform throughout your morning. There are several things that a good breakfast can do for you.

A healthy breakfast can…
  • Keep you fueled up until your next meal or snack. A well balanced breakfast should provide you with staying power. Foods with protein help to satisfy hunger, and high fiber foods help to fill you up.
  • Supply your body and brain with energy. In the morning, your body’s gas tank is running close to empty. When you eat the right foods for breakfast, you’re providing your muscles and brain with the fuel they need for optimal performance.
  • Help avoid blood sugar swings and reduce cravings. A balanced meal that contains both protein and healthy carbohydrates can provide sustained energy throughout your system, and help prevent wild swings in your blood sugar that trigger cravings for sweets or other unhealthy foods. (This applies as long as you don’t have any medical issues regarding your body’s ability to regulate your blood sugar.)
  • Help you make better food choices throughout the day. Breakfast skippers often experience food cravings for sweets and fats that can persist throughout the day. When breakfast is eaten, the cravings for sweets drop dramatically. If the breakfast is high in protein, it tends to also reduce cravings for salty, fatty foods. So, the right foods in the morning can help reduce cravings for unhealthy foods later in the day, and steer you towards healthier choices.
  • Provide enough protein to help support muscle health. Eating enough protein in the morning not only helps satisfy hunger, it can also help maintain muscle health. For many people, typical daily meals tend to provide little protein at breakfast, a bit more at lunch, and a much larger amount at dinner. This is a pattern that may not provide the best conditions for building and repairing muscle tissue. Muscle protein synthesis can improve when protein intake is more evenly distributed throughout the day.

10 Healthy Breakfast Ideas

A balanced breakfast should provide you with a decent amount of protein (20-30 grams is a good target). This helps satisfy hunger and supports muscle health, and along with some healthy carbohydrates can provide sustained energy and fiber. Carbohydrates should include, at the very least, some fruits or vegetables. If your calorie budget allows, add some whole grains as well.

With these simple guidelines, it’s easy to put together a healthy, well-balanced breakfast. Here are 10 healthy breakfast suggestions:

    1. Cook some fresh or frozen spinach in the microwave, top with scrambled eggs or egg whites and a drizzle of balsamic vinegar, fresh fruit on the side
    2. Protein shake made with protein powder, low-fat milk or soy milk and fruit
    3. Plain nonfat or low-fat yogurt or cottage cheese topped with fresh fruit and cinnamon, or chopped raw vegetables and some fresh black pepper
    4. Rolled oats prepared with milk or soy milk; stir in protein powder and fruit after cooking
    5. Corn tortillas, heated and spread with black beans; top with grated low-fat cheese and salsa; fresh fruit
    6. Whole grain toast spread with avocado and topped with slices of turkey breast; fresh fruit
    7. Scramble extra-firm tofu, drained, crumbled in a little olive oil with fresh vegetables and herbs; fresh fruit
    8. Whole grain crackers spread with nonfat ricotta cheese and topped with sliced berries
    9. Salmon patty on a toasted whole-grain English muffin; fresh fruit
    10. Leftovers: whole grains, protein and veggies make a great breakfast

Find out more at: http://www.DiscoverHerbalife.com

6 tips to help you stop skipping breakfast

From www.DiscoverGoodNutrition.com

Do you skip breakfast? Herbalife, Discover Good NutritionIf you regularly skip breakfast, try these small steps to establish a healthy breakfast habit.

“Breakfast is the most important meal of the day!” 

“Eat breakfast like a king!” 

“Eat diamonds for breakfast and shine the whole day!”

For those who eat breakfast regularly, they’re words to live by.  But what if you skip breakfast?  You hear those words, and you just feel guilty. You know you should eat, but it’s hard if you’ve been up for hours and your stomach is still sleeping in. You know that breakfast really is important – and that the right foods in the morning really can help you “shine all day”.  So the question is, why aren’t you hungry?  And is there anything you can do about it?

Figuring out why you can’t face food in the morning can be tricky.  Sometimes it’s just a long-standing habit – you just never got into the breakfast routine.  And, since you manage to get through your morning okay, you just tell yourself you don’t really need to eat.  Maybe you aren’t hungry in the morning because you routinely eat an enormous dinner and snack all night until bedtime.  Maybe you simply don’t like breakfast food or you just rely on a pot of strong black coffee to get you going.

Those who don’t eat in the morning have likely heard all the reasons they should try to break the breakfast-skipping habit.  But just in case you need a reminder – here’s a quick recap.  When you get up in the morning, you’ve gone a pretty long stretch without eating.  And even though you’ve been sleeping, your body has been tapping into stored fuel to keep your systems going.  So if you don’t top off your tank in the morning, you’ll lack the mental and physical energy you need to get through your workout and your workday. Not only that, the breakfast habit is associated with better weight management and a better diet overall.  The vast majority of those who have successfully lost weight, and kept it off, eat breakfast nearly every day. On the other hand, people who skip breakfast consume more fat, cholesterol, calories, and sugar – and fewer fruits and vegetables – than those who routinely eat breakfast.

Here are some tips to help you to eat better in the morning, so you, too, can “shine all day”:

Start small and light

Ease into the habit with small portions of easy-to-digest foods that are nutrient-packed.  Try a protein shake with fruit, or a dab of nonfat cottage cheese or a hard-boiled egg with a piece of fruit on the side.

Include some protein

Protein is important because it not only helps to keep you satisfied, it also helps keep you mentally alert.  And one study showed that those who eat a high protein breakfast take in 200 fewer calories during the evening.

Break your meal into small snacks

You don’t need to eat your entire meal at once. Sip on your shake throughout the morning, or have your cottage cheese or egg first, and your fruit an hour or so later.

Get up 15 minutes earlier

An extra 15 minutes in the morning can make all the difference to those who are rushed to get out the door.  You’ll not only have time to make something quick, you’ll also give your system a chance to wake up.

Eat what appeals to you

There’s no rule that says you have to eat ‘breakfast food’ in the morning.  A few bites of leftover chicken and veggie stir-fry might just do the trick.

Don’t rely on just ‘coffee and a muffin’

Many people think they’re not really eating breakfast when they grab “just a coffee and a pastry” at the coffee store. But that innocent looking coffee drink coupled with a bran muffin could dump more than 700 calories and 6 teaspoons of grease into your system.

 

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

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