9 Healthy Breakfast Ideas

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September brings us Better Breakfast Month, a time to intentionally enjoy that most crucial meal of the day. At least, we grew up hearing about the importance of breaking our long overnight fast. However, most people find it easier to head out for the day without fueling up.

In fact, only about 1/3 of people surveyed say they take the time to eat breakfast. I understand. I’ve been in that skipper category. Busy schedules, oversleeping or simply not intentionally preparing breakfast all contribute to skipping this meal.

Read on to discover why it really is vital to eat breakfast. And check out 9 healthy breakfast ideas.

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Why Breakfast Is Important

Overall, those who eat breakfast are healthier than those who skip it. They maintain a better weight and have a lower BMI (body mass index).

Starting the day with breakfast reduces hunger, boosts energy and encourages better food choices throughout the day. A healthy breakfast regulates blood sugar levels and curbs overeating later.

Plus including breakfast breaks the body out of the slower metabolic rate it slips into overnight during sleep. Awake, the body needs to get back up to speed and to do that, it requires fuel.

The brain’s supply of energy, in the form of glucose, depletes overnight too. To think clearly and increase concentration, a healthy breakfast is essential.

Ready to up your breakfast game? Try any of these 9 healthy breakfast ideas.

Smoothies & Smoothie Bowls

This is my breakfast of choice, 90% of the time. After drinking a glass of celery juice (read about the benefits of this juice HERE), I make a fruit smoothie for breakfast.

For me, this is the best possible way to refuel my body. Smoothies are easily digested, introducing fructose quickly into the bloodstream for the energy the body needs.

Begin with two bananas in a blender. Add fruit of choice. I primarily use frozen fruit to create a frosty, thicker smoothie. Fill the blender container about half way with filtered water or dairy free milk and blend. For extra health benefits, include spoonfuls of spirulina, Atlantic sea dulse, barley grass juice powder, chaga mushroom powder, plant based protein, flax seeds or chia seeds.

9 Healthy Breakfast Ideas smoothie
9 healthy breakfast ideas – fruit smoothie

For fun, turn that drink into a smoothie breakfast bowl. Use less liquid to create a thicker smoothie. Pour the mixture into a bowl and then add toppings of choice. Some favorites for me: unsweetened shredded coconut, berries, nuts, chia seeds and sliced fruit.

9 Healthy Breakfast Ideas smoothie bowl
Turn that smoothie into a smoothie bowl.

Overnight Oats

This simple, nutritious breakfast begins the night before. Easy and versatile, you’ll love the convenience of delicious overnight oats.

Combine in a small mason jar:

  • 1/3 gluten free oats
  • 1/4 cup chopped nuts
  • 1/3 cup dairy free milk, such as almond or coconut milk
  • 1/3 cup dairy free plain yogurt, such as coconut milk yogurt
  • fresh fruit of choice…berries make an excellent addition
  • add 1 tbsp chia or flax seed, if desired
  • add 1/4 tsp cinnamon if desired

Cover jar and place in the refrigerator the night before. Open and eat right from the jar the next morning.

Search on Pinterest or Google under “overnight oats” to find a variety of tasty recipes.

9 Healthy Breakfast Ideas overnight oats
9 healthy breakfast ideas – overnight oats

Chia Pudding

Considered a superfood, these little seeds deliver big health benefits. Chia seeds are an excellent source of protein, vitamins E and B complex, and minerals such as calcium, magnesium, zinc and iron. They are higher in Omega-3 fatty acids than any other food and especially beneficial for chronic inflammation, heart disease, brain function, cancer and autoimmune diseases. Chia seeds also combat diabetes by helping to stabilize and control blood sugar levels.

Chic pudding is so simple to make. Combine 1 cup dairy free milk, such as almond milk, with 1/4 cup of chia seeds in a mason jar or container with a lid. Cover and chill overnight in the refrigerator. Add berries, nuts or sliced fruit and enjoy.

Like overnight oats, searching for chia pudding on Pinterest or Google yields tons of recipes to try.

9 Healthy Breakfast Ideas chia pudding
9 healthy breakfast ideas – chia pudding

Gluten Free Pancakes

For an occasional Sunday brunch, I enjoy a plate of gluten free pancakes. I’ve tried multiple made-from-scratch recipes. Honestly, I’ve found that the easiest way to make a stack of hotcakes involves a mix.

I love Birch Benders Organic Gluten Free Pancake Mix. Simply add water and make pancakes…two or three or a dozen. Topped with fresh fruit such as strawberries, blueberries or sliced bananas, and a drizzle of organic maple syrup, breakfast feels like a real treat.

9 Healthy Breakfast Ideas gluten free pancakes
9 healthy breakfast ideas – gluten free pancakes

Fruit Bowl

Another simple…and gorgeous…breakfast option is the fruit bowl. I use whatever fresh fruit I have on hand. A favorite for me combines fresh blueberries, strawberries, blackberries and pitted bing cherries. Any combination of fruit works. Try melons with blackberries, mix together bananas, mangoes and pineapple or pair grapes with papaya. Drizzle organic, locally produced honey over the fruit to sweeten if desired or enjoy the mix of natural flavors.

For convenience, cut up fruit the night before and chill in the fridge.

9 Healthy Breakfast Ideas fruit bowl
Try any combination of fruits for an easy and colorful breakfast bowl.

Avocado Toast

This popular meal makes a filling and satisfying breakfast.

I toast gluten free bread and top with sliced avocado. The fun doesn’t stop there. Spread on vegan mayo. Add sliced veggies such as radishes or tomatoes. Top with arugula, spinach or sesame seeds. I love a good sprinkle of coarsely ground black pepper on my avocado toast.

This breakfast makes a simple evening meal as well.

9 Healthy Breakfast Ideas avocado toast
9 healthy breakfast ideas – avocado toast

Apple Porridge & Cooked Apples

Anthony William, author of the Medical Medium books, introduced me to raw apple porridge in Thyroid Healing. See the easy recipe HERE. Filled with dates, raisins and cinnamon this breakfast bowl recipe is delicious.

Inspired, I created a recipe of my own, using my instant pot.

Add 1/4 cup of water to the bottom of the instant pot. On the steaming tray, add two chopped apples, skin on, and a handful of raisins. Sprinkle with cinnamon, lock on lid and steam for one minute. Spoon into bowls and add walnuts or unsweetened shredded coconut. This wonderfully fragrant meal is perfect for chilly winter mornings.

9 Healthy Breakfast Ideas apples
Cooked apples make a wonderfully healthy breakfast.

Vegan Blueberry Muffins

I typically considered vegan muffins and banana bread a treat, best enjoyed with a cup of afternoon tea. And I prefer to stick to nutrient rich foods to break my fast most of the time. However, for those who love breads for breakfast, vegan muffins and quick breads such as banana, pumpkin and date offer ideal healthy alternatives.

Try these gluten and oil free blueberry mini muffins. They also make great afternoon snacks that complement a cup of hot herbal tea.

9 Healthy Breakfast Ideas muffins
Vegan muffins make a great healthy alternative to traditional muffins.

Vegan Blueberry Banana Bread

This beautiful loaf is free from gluten, refined sugar, eggs and diary products.

I learned in Anthony’s Liver Rescue book that the fructose in bananas is the liver’s favorite source of food. It provides quick fuel to the liver and wakes up sleepy cells. Bananas soothe the lining of the intestines and also calm the nerves attached to the intestinal tract. This fruit is one of the most antibacterial, anti-yeast, antifungal foods available. It’s a great fruit to combine with other nutrient-rich foods…such as blueberries!

Find the recipe for this amazing bread HERE.

9 Healthy Breakfast Ideas banana blueberry bread
9 healthy breakfast ideas – banana blueberry bread

Don’t Skip Breakfast

I hope these simple ideas for healthy breakfasts encourage you to NOT skip out on the most important meal of the day. Fuel your body, wake it up and enjoy knowing that you’ve given yourself the best possible start to the day.

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Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

15 Two Minute Health Boosters

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Maintaining health is a lifestyle, built upon daily choices and practices. The thought of making changes to improve health and wellness can seem daunting. Some commitments, like working out at the gym or meal prepping on the weekend, requires a block of time.

These 15 two minute health boosters offer quick and easy ways to incorporate better practices into your life, without requiring a big time commitment.

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15 Two Minute Health Boosters

Try one…or three…of these quick health boosters throughout the day. They may not require much time however the cumulative effect is great.

Juice Fruits and Vegetables

Toss fresh produce into a juicer and enjoy a nutrient rich drink that’s easy on the digestive system. Possibilities are endless. Try oranges and pineapples with beets. Or kale, celery and apples. For more ideas and benefits, check out my experience with a week of juicing.

Say Health Affirmations Aloud

An affirmation is a statement that confirms a truth, even if that truth is not realized yet. Speaking affirmations aloud is a powerful way to shift thoughts about health, for as the saying goes, “The body achieves what the mind believes.”

What truths and beliefs are you feeding your body?

Shift thoughts of “I’m not healthy” or “I’m always tired” to “I am enjoying health and wellness” and “I am full of energy”. “I am” are life changing words. Mindfully consider what words you use after them.

Try these affirmations:

  • I am healthy
  • My body vibrates with wellness
  • I am strong and able to fight off disease
  • I am healing

If this concept seems strange to you, start with this simple affirmation: “I am grateful”. Gradually add what you are grateful for, in your health and body. For example, “I am grateful for my legs on this hike”. Or “I am grateful for a restful night’s sleep”

Drink a Glass of Water

Hydrate, hydrate, hydrate. We know how important adequate hydration is. Pause and drink a tall glass of water. Check out these signs of dehydration and foods that help as well.

15 Two Minute Health Boosters drink water
15 two minute health boosters – drink water

Short Bursts of Cardio for 30 Seconds

Studies show that four to six sets of all out cardio is as effective as a longer workout session. When I say “all out”, I mean vigorous bursts of activity. Try 30 seconds of intense dancing, running, jumping jacks, rapidly climbing stairs or squats. Work at least four sets of intense cardio into your day.

Focus on Posture

It’s so easy during the day to ignore posture. As a result, we tend to accumulate stress in our shoulders, neck, face and scalp. Taking two minutes to mindfully shift posture helps to relieve stress and realign the neck and spine.

Raise head and center it over the body. Square shoulders, allowing them to drop into place naturally. Open the  chest area. Relax the muscles in the upper body while breathing deeply. At the end of two minutes, tip head back and open arms wide in a gesture of gratitude.

Downward Dog Yoga Pose

One of yoga’s most recognized poses, downward dog, or downward facing dog, stretches the entire body, reduces back pain, elongates the shoulders, decreases anxiety and increases circulation. Strike that pose and hold for two minutes.

15 Two Minute Health Boosters downward dog
15 two minute health boosters – downward dog

Eat a Piece of Fruit

Instead of a sugary treat or high fat snack, grab a piece of fruit. An apple is especially beneficial. Not only is it nutritious, it promotes weight loss, lowers the risk of heart disease and diabetes, promotes good gut bacteria and even helps prevent cancer.

Breathe Deeply

When challenges pile up during the day, pause for two minutes and simply breathe. Close your eyes and relax tense muscles. Take a deep breath in through the nose, expanding lungs and rib cage. Hold for a few seconds, then release breath slowly through the mouth. Repeat, focusing on breathing in and out.

Pausing to breathe deeply improves blood flow, lessens pain, increases energy levels, relaxes the body and calms inflammation.

Include Chia Seeds

This superfood is packed with antioxidants, omega-3 fatty acids, fiber and protein. Adding chia seeds to meals is an easy way to increase nutrients in the diet and boost heart and digestive health.

Try sprinkling them on smoothie bowls, oatmeal or fresh fruit. Substitute chia seeds for eggs in baking. Add a spoonful to smoothies and muffins or create fun chia puddings.

15 Two Minute Health Boosters chia seeds
15 two minute health boosters – chia seeds

Stand and Stretch

Sitting for long periods of time is detrimental to health. Chronic health conditions such as heart disease and diabetes are more likely to develop. Weight gain is common as are higher risks for depression and anxiety.

If you must sit for hours, take two minute breaks to stand and stretch. The simple acts of standing and stretching reduce strain on the spine and neck, ease cramped, tight muscles and improve posture. Taking a break from sitting improves blood circulation, muscle strength and flexibility. Keep stretches slow and smooth, especially if you’ve been sitting for a long time.

For optimal health benefits, stand, stretch and move around every 30 minutes.

Drink a Cup of Herbal Tea

I’m a big believer in the benefits of herbs. “There’s an herb for that!” I say, when people tell me about their health issues. Plants truly are medicine, offering healing for a wide range of of health disorders.

Check out some of my posts about the benefits of herbs and then brew a cup of tea and enjoy.

Meditate

Two minutes may not sound like enough time to meditate. And for sure, there are amazing benefits from longer meditation sessions. However, a couple of minutes of meditation restores the body and quiets a chattering mind.

Brief, mindful, daily meditation sessions, over a month, reduce stress, ease anxiety, relax muscles, support emotions and create a more compassionate and positive outlook on life.

Sit comfortably with both feet flat on the floor. Rest hands in lap. Close your eyes and take a deep cleansing breath. Focus on breathing slowly and remaining relaxed. If thoughts pop into the mind allow them to pass on through without focusing on them.

After two minutes take another deep breath, open eyes and stretch.

15 Two Minute Health Boosters meditate
15 two minute health boosters – meditate

Try a New Experience

Trying new things, or doing routine things in new ways, stimulates the brain and creates new pathways. Additionally, new experiences open up opportunities, help us discover more about ourselves and even move us beyond fear. And, the fun factor kicks in, making life more interesting and satisfying.

Try simple things like eating with your non-dominant hand, standing on one leg while brushing your teeth, or driving down a street you’ve never traveled on before. Walk in a new park. Choose a shirt that’s different from your typical style. Try something that scares you, just a little, like speaking up at a meeting.

Sun Gazing

Spend two minutes sitting in sunlight, sun gazing. Close eyes, tip head back toward the sun and sit quietly. Do not open eyes and stare directly into the sun.

Sun gazing improves mood, creates feelings of happiness, increases energy and sharpens mental focus. It also boosts the production of melatonin and serotonin. Plus the sunlight creates vitamin D within the body, which strengthens bones.

Walk Barefoot Outside

Get outside for a couple of minutes, walking around your yard or garden. For the best health benefits, take off your shoes and walk barefoot in the grass. This practice, called earthing or grounding, allows the transfer of free electrons from the earth, through the feet, to all parts of the body.

These electrons are powerful antioxidants, beneficial for decreasing levels of inflammation throughout the body by neutralizing free radicals and lowering the potential for disorders such as heart disease, arthritis, and even cancer. Grounding thins the blood, lowers blood pressure and make cells less likely to stick together and form clots.

Because free radicals are a major cause of aging as well, keeping the body balanced with electrons from the earth reduces the destructive signs of aging such as wrinkling of the skin and the breakdown of DNA.

15 Two Minute Health Boosters earthing
15 two minute health boosters – earthing

Small Steps Toward Better Health

These small steps toward better health and wellness deliver big returns when practiced regularly. Have fun with these strategies. Mix up your routines. Play.

Better health is built upon the foundation of daily, consistent choices. Choose better health for YOU. Take two minutes to embrace health, and make a long term difference.

15 Two Minute Health Boosters sun gazing
15 two minute health boosters – sun gazing

 


 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.

 

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.

 

 

 

 

 

Gift Ideas for a Healthy Lifestyle

This post may contain affiliate links. Please read my Disclosure Policy for details.

Unbelievably, we’ve officially entered the holiday shopping season, with Black Friday and Cyber Monday quickly approaching. This year, why not encourage someone on their healing journey, or gift yourself with items that support a healthy lifestyle.

The poet Virgil wrote,

“The greatest wealth is health.”

I’ve come to appreciate the deep truth in those words. Who among your family or your circle of friends could most benefit from a change in health?

Check out these gift ideas for a healthy lifestyle. And simply click on the photos for more info or to order.

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Gift Ideas for a Healthy Lifestyle – Kitchen

Juicer

A juicer starts the day off perfectly, with fresh celery juice or fresh apple juice. And it quickly turns vegetables and fruits into health boosting juices.

Gift Ideas for a Healthy Lifestyle - Juicer

Blender

I use one every day. For breakfast I create fruit smoothies. Sauces and banana nice dream blend in this helpful machine. And celery juice and other juices can even be prepared in a blender, if you don’t have a juicer. I love my Ninja Blender!

Gift Ideas for a Healthy Lifestyle - Blender

Food Processor

This powerful kitchen appliance is great for creating your own almond milk, nut butters and gluten free flours. Or quickly chop up veggies for a colorful salad. I’ll be using mine in a few days to make fresh cranberry relish.

Food Processor

Spiralizer

This fun gadget creates mounds of fresh “noodles” from zucchini, cucumbers, carrots and other veggies. It’s a great way to use that garden produce in the summer!

Spiralizer

Electric Tea Kettle

I discovered the joys of using an electric tea kettle in Edinburgh, Scotland this year. Hot water is ready in a couple of minutes, for a pot or a cup of tea. I use mine every day.

Gift Ideas for a Healthy Lifestyle - Electric Tea Kettle

Herbal Teas

A favorite health booster for me…herbal teas. There are so many to choose from. Here are a few options.


Gift Ideas for a Healthy Lifestyle – Books

Cookbooks

I enjoy trying new, healthy recipes weekly. Try one of these to discover that healthy eating does not mean bland food.


Medical Medium Books

These are the books that completely changed my health…and my life. I can’t think of a better gift for someone who is sick and tired, of feeling sick and tired.

 


 

Medical Medium Celery Juice Book

 

Gift Ideas for a Healthy Lifestyle – Fitness

Metal Water Bottle

I carry one everywhere, even on international trips. In my quest to stay hydrated and eliminate plastic use, metal water bottles help me do both.


Yoga Mat

I confess that I do yoga on my bed,  mostly, or standing next to my bed! Perhaps I need to gift myself with a mat.

Gift Ideas for a Healthy Lifestyle - Yoga Mat

Gym Bag

Great for carrying a change of clothes to the gym or toting gear to the park or for a weekend getaway.

Gym Bag

Hand Weights

Weights help with toning, flexibility, strengthening and building muscle.

Gift Ideas for a Healthy Lifestyle

Gift Ideas for a Healthy Lifestyle – Clothes

What would we do without leggings? I practically live in them, especially when I’m working at home, which is almost every day!


Get a Head Start on 2020

This isn’t a complete list of gift ideas for a healthy lifestyle, however, I hope it gets you started on the path of wellness.

For yourself, for a loved one, for a friend, give the gift of health this holiday season. And get a head start on 2020. May next year be the year that health becomes a priority!

Give the Gift of Health

Check out these posts, for additional health related gift ideas:

Good Idea Sparkling Mealtime Beverages

HempFusion

CBD Living Water

And this one for Gifts that Inspire an Enchanted Life

 

Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to Amazon.com, all at no extra cost to you.