September ’ s Goal

1. September’s Goal Energize Your Day With a healthy breakfast 5 days a week.

2. Balance Your Breakfasts Is breakfast is the most important meal of the day? That depends on what you eat. Coffee and a sugary muffin, or boxed cereal and skim milk are guaranteed to result in a mid-morning energy crash. So what should you include to keep your motor running until lunch? • Protein: Eggs, unsweetened Greek yogurt, leftover chicken or fish, and tofu are all excellent sources of satiating protein. Protein is slowly digested and can help with weight management. • Fat: Fat is good! Repeat it over and over until you believe it. Healthy fats such as coconut oil, avocado, nuts (and nut oils) and olive oil should be a breakfast staple. Fats are an abundant source of energy that keeps us feeling full, longer. • Healthy Whole Grain: Oatmeal (not the quick-cooking kind), quinoa and buckwheat make tasty fibrous breakfast cereals. Add some protein from nuts, nut butter or protein powder to help slow the breakdown and release of energy. • Fruit or vegetable: Whole fruit (not juice) is a quick energy source and, along with vegetables, provides vitamins, minerals, fibre and water. Sneak them in by grating, chopping or blending. • Try the following recipe for a nutritious start to your day! • Rise and Shine Wrap • Scramble 2 eggs with 1 diced tomato. Add a slice of avocado and roll in a whole grain wrap. Enjoy!

3. Hydrate for Energy Thirst can masquerade as fatigue, and dehydration can leave you feeling tired and lethargic. Studies have shown that drinking water can help boost energy. Start the day off right with a hydrating smoothie. Follow these steps to build a healthy breakfast smoothie. 1. Add your base (Liquid or watery fruit) Water, 100 % fruit juice, coconut water, milk or dairy-free milk e.g. Almond milk 2. Add fruit (fresh or frozen)/ vegetables Berries, banana, mango, pineapple, spinach, kale, celery or cucumber 3. Add a protein source Yogurt, protein powder, nuts and seeds (sunflower, chia, pumpkin, help, pecans, almonds, cashews) 4. Add a healthy fat Slice of avocado, nut butter 4: Sweeten to taste (use sparingly) Dried fruit (dates, raisins, apricots, cranberries), or liquid sweetener (maple syrup, honey, molasses, stevia, agave) Or try this combination Milk/ milk alternative + a handful of spinach + 1 banana + 1 scoop of chocolate flavoured protein powder + 1TBSP almond butter. Blend and Enjoy! Source: www.healthyliving.msn.com/health-wellness/healthy-habits/21-days-to-a-new-you-get-more-energy#22; www.webmd.com/women/features/10-energy-boosters; www.greenthickies.com, www.freedigitalphotos.com

4. Rise and Shine! The average adult requires 7-8 hours of quality sleep every night, and sleep deprivation plays a big role in zapping our energy levels. Instead of reaching for caffeinated beverages and energy drinks, establish a sleep-wake routine that you can adhere to seven days a week. Get to bed early and wake up to a nourishing breakfast with this delicious grab-and-go 5 Ingredient No Bake Bars recipe from the Minimalist Baker. Ingredients 1 cup packed dates, pitted ¼ cup honey (maple syrup or agave) ¼ cup natural peanut butter or almond butter 1 cup raw unsalted almonds, loosely chopped 1 ½ cups rolled oats Directions • Process dates in a food processor until only small bits remain • Pour almonds, oats and dates into a mixing bowl and set aside • Warm honey and nut butter in a small saucepan on low heat • Pour warm honey and nut butter over mixture and mix thoroughly • Spread mixture evenly into an 8x8 dish, lined with parchment paper • Cover and let set in the fridge or freezer for 15-20 minutes • Remove from pan and cut into 8 bars Source: www.healthyliving.msn.com/health-wellness/healthy-habits/21-days-to-a-new-you-get-more-energy#22; www.webmd.com/women/features/10-energy-boosters; www.minimalistbaker.com/healthy5-ingredient-granola-bars,photo credits:www.freedigitalphotos.com

5. Kick-Start Your Day Does the timing of exercise matter? There is evidence that morning workouts serve you better as: • You experience increased levels of the feel-good hormone serotonin, to start the day on a positive note • Your mental acuity increases and lasts well into the afternoon You get your exercise done before work and home pressures interfere To further boost the positive effects of morning exercise, take your workout outside. A brisk morning walk or run exposes you to natural light and resets your body clock so that you sleep better at night! • Make Ahead Berry Breakfast Parfait • This make-ahead nutritious recipe is perfect for quick, post-workout breakfast! • Ingredients • 60 mL chopped nuts (your choice) 30 mL ground flax seed 500 mL fresh or frozen berries 750 mL Greek plain yogurt 250 mL large flaked rolled Oats 5 mL vanilla extract 45 mL brown sugar (optional) Directions: Toast rolled oats and nuts in a skillet at medium heat, stirring 2 to 3 minutes until golden. Let cool and stir in flax seeds. Whisk together yogurt, sugar and vanilla in a bowl. Alternate layers of oat mixture, yogurt and berries in 4 - 375 mL glass jars or other reusable containers. Cover, refrigerate and consume within a few days. http://www.dairygoodness.ca/recipes/make-ahead-berry-breakfast-parfaits