Month: July 2019

Boring Breakfast Solution #7:

J Walden

I am always looking for new products that support healthy, clean eating. I realize that sometimes that means options that are in the processed food isles. Here are the latest items added to my local store that, with a little tweaking, are great breakfast ideas:

I tell clients all the time that as we demand better products, the industry will respond. This cereal is an affordable way to get a balance of fruit, fiber and protein with limited sugar. To make it a powerhouse breakfast, add a handful of your favorite nuts and/or fresh berries and serve with milk or plain yogurt. Now you have boosted the protein content and it keep you fuller longer.

This is a great one for Sunday mornings with the family. These pancakes only require eggs and milk/water. They are also low in sugar and bake up fluffy and light. Add berries or sliced banana and a smear of peanut butter and you have a balanced meal.

Foods to Ease Anxiety

J Walden

Did you know that some foods will help ease anxiety and encourage “feel good” hormones in your brain (ie. serotonin)? With the hectic, busy lives we live these days, it is helpful to know what foods help you reduce anxiety and support your immune system for your best health.

Here’s a list:

Walnuts – high heart healthy fats, magnesium and Omega 3s

Oatmeal – a regular serving actually changes brain chemistry and activates serotonin. Also helps combat pain and bring on calm feelings. Not to mention the bonus of fiber since it is a complex carbohydrate.

Bananas – this fruit improves the transportation of tryptophan into the brain to be converted to serotonin

Salmon – Not only full of Omega 3s, but is rich in tryptophan (a precursor to serotonin)

Spinach – Nutrient dense powerhouse. A mood booster rich in magnesium, a natural way to relieve tension and relax muscles

Chia Seeds – touted as a tryptophan powerhouse. These little seeds help boost mood and promote restful sleep. Easy to sprinkle on salads, add to smoothies, and to garnish meats.

Perhaps some of these were a surprise to you, or perhaps you knew them all. Oatmeal was the one that I didn’t expect because I always focus on eating it for it’s fiber content. Find ways to include these in your daily eating and you will reap the benefits of less anxiety and a healthier body. 

source: The Trails Mix July 2019 issue 146