Health Coach, Holistic Nutrition, Weight Loss Expert | Cheryl Giambattista
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Create a Positive Mindset

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Small Steps Equals Big Changes

"Mondays" or the New Year are not the only good times to think of goals you want to accomplish! (Although many people use these times of year for extra motivation.)

Mindset starts with creating a goal and making the commitment to accomplish it. 


One of my favorite books is The Slight Edge, by Jeff Olson. It’s one of those books you can re-read every couple of years because each time pick it up, you’re at a different place in your life. With each re-read, you get something new out of it. 

The basic principle of the book is that our habits, even those small, seemingly insignificant ones, shape how successful we become.  Similar to the examples about the small decisions we make each day, The Slight Edge goes into more detail about how living in the fast-paced world that we do means we want and expect quick results. 

We are conditioned to want everything NOW! The reality is that it doesn’t work that way.  Rather it’s the small steps you take that create new habits that change your life.  It just takes consistency and patience. 

I’ll share an example that I like to use with my clients.

We all make at least 5 choices a day about what to eat.  Let’s say there are 3 meals plus a couple of snacks.  Five choices in one day may not seem like such a big deal, but what about 5 choices a day for a year – that comes to 1,825 choices of what we choose to put into our bodies -much more if you add beverages.   

Does that mean all 1,825 have to be the best choices – probably not. But each meal, each snack, each day, we have choices, and over time, those choices matter. Over the course of 3 years, you have approximately 5,475 food choices you’ve made.
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You’re not likely to notice the difference right away – not with the first meal, not even on the first day – so it’s easy to give up or just not pay attention.  You may not even notice at the end of the first week.  Over time, if you are making healthy food choices, you'll notice you have more energy, you will begin sleeping better, you will begin losing inches and likely have less health challenges. 

If you change your mindset to “I am feeling and looking great because I’m making healthier choices,” instead of feeling deprived, you can change your habits to match your mindset.

Every decision we make, every habit we form, matters.
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Start With Something Simple

​Does making healthy choices mean you can’t have an occasional splurge? Certainly not! Be aware and be honest with yourself about what “occasional splurge” means to you and how often you indulge.  You may want to apply the 80-20 rule if it fits your goals. Choose healthy 80% of the time, and the other 20% won’t be such a big deal. The goal is to create an eating plan that works for you, that’s not so restrictive that you set yourself up to fail.

Enjoy an occasional treat – no guilt, no shame -  just enjoy.

Once these habits become part of your life, and they’re on autopilot, amazing things start to happen. BUT it doesn’t happen after one day or one week, and not really even after one month, although by then you’ll start seeing some change. Habits are simply daily decisions, routines we choose that either move us closer to or further from our goals and what we want out of life. 

It doesn't have to be overwhelming. My Simple Swaps Program is about  implementing small changes. My clients love how nutritious and filling the meals they eat on my program are.  The goal of my program is to re-frame how you look at the food you fuel your body with, and do some simple swaps of ingredients to increase nutritional value, get your metabolism moving again, and eliminate cravings.
 
You don’t have to overhaul everything at once.

Look at the habits that no longer serve who or what you want to be.  Which ones can you start changing?
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Start with one new habit this month. It’s said it takes 30 days to create a new habit. Once you have that one in place, begin another.  If you have a habit (like I did) of drinking soda or coffee every day, what can you replace it with? For me, it was replacing my soda habit with a glass of sparkling water infused with fruit.  Amazingly enough, not only was I making a healthier choice, I also lost four pounds that first month – just with that one daily decision – that one change of habit. It seemed quite effortless to lose the weight that way. 
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TIP:  As you decide which poor habit to eliminate, find a healthy replacement.  Another choice I made years ago was to replace my almost daily Starbucks habit (a sugar and calorie-filled, nutrient-lacking choice) with a nutrient-packed green smoothie or protein drink.  I started feeling better and lost more weight. Again, it felt effortless – nothing drastic – just a simple change in my daily habits.  
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Small Changes

​Small changes over time can completely change your life.  I like to call these “baby steps.” Again, most of us are conditioned to think  “I have to have it NOW!”  And that’s not the way it works. 

Real change takes time, patience and persistence. These are key to successful change.
Take a step back,  think about what you really want (review your goals) and then pick one habit you can change today. Begin with something simple like choosing a new healthier food or beverage choice, taking a walk 3-5 days each week, moving more, not skipping meals so your body is fueled and you have more energy throughout the day. 

Keep it simple - Pick just ONE thing to create your new practice. It may not seem like much now, but by picking one habit to improve upon each month, over the course of one year, you’ll have created 12 new healthy habits. 

​Do you think that will make a difference?   Most definitely!  
​“If you believe you can change – if you make it a habit – the change becomes real.  This is the real power of habit: the insight that your habits are what you choose them to be.  Once that choice occurs – and becomes automatic – it’s not only real, it starts to seem inevitable.   The way we habitually think of our surroundings and ourselves create the world that each of us inhabit.”
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  • – Charles Duhigg, The Power of Habit

Start One Step at a Time

There is no time like the present to start to make changes. If you are ready to make some changes regarding your health and don't know where to start, I am here to help!  

Click the button below to find out more about the Simple Swaps program. 

​This program is all about helping you every step of the way, from creating positive habits, a positive mindset, one little simple swap at a time.  This Simple Swaps program will keep you accountable, motivated and fired up to make changes!
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Yes I want to be part of the Simple Swaps Program!
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6 Ways to Crush Your Health Goals - Even During the Holidays!

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The Most Wonderful Time of Year

It's that time of year again - the snow is sticking to the ground, the days get colder, and we spend more time searching out the comfort of good food, good friends and good time with family.

It's also the time of year when an overabundance of delicious snacks, desserts and meals make their way into our lives. Whether you celebrate Christmas, Hanukkah, or nothing at all, somehow this time of year is a "tough one" for overindulging from the 1st of December, straight through into the New Year. 

And despite how enjoyable it is to indulge, it isn't so great for our waistlines! Not to mention those of us who spend as much of the year as we can making healthy choices so that we can enjoy vibrant health, high energy and a trim waist.

In this post I put together my top 6 tips for finding balance this holiday season.

1. Enjoy the Moment

The holidays don't have to always revolve around food. 

Find joy in visiting with friends and family, savour the special traditions, plan some fun physical activities together during the holidays.

Take time to slow down, look around, soak up the moments. This can also relate to how you enjoy meals. Click here to read one of my past blog posts all about mindful eating, and how slowing down can help you keep the extra weight off.

Enjoy this fun, festive time of year, and savour every moment of it!
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2. Be Realistic

This is a really important thing to remember: Plan to have a few small indulgences over the holidays as it is unrealistic to think you will be perfect!  

​The more you try to completely deprived yourself the more likely you are to cave in and binge on grandma’s favourite Christmas baking (my personal weakness).

Plan your little treats at a few of the meals - just not all of the meals over the holidays.

3. Don't Skip Meals

This is one of my personal favourite tips: Instead of showing up to the party starving - arrive half full!

Be sure to eat your healthy meals and snacks during the day, focusing on fruits, veggies, lean protein and a small amount of whole grains.

If you follow your regular eating plan, you will be set up for success when you arrive at the party buffet. We want to be able to enjoy all the special foods around this time of year - we just don't want to go overboard by over-filling ourselves with multiple servings.

4. Bring Something Healthy

This year, with my parents and brothers and sisters we will have over 30 people for a Christmas meal! (See below for last year's family pic) I'm already starting to meal plan for lots of wholesome and delicious items on the menu.
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Even if you aren't hosting, offer to help out the host by bringing a dish - appetizer, side dish or healthy dessert. This way you can be sure there will be at least one item you can eat guilt free.​

I've got a ton of healthy recipe ideas saved over on my Facebook Page. Each and every day I post recipes that follow the guidelines of my Simple Swaps Program, and I know you'll find some that you'll love.
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5. Get in Some A.M. Physical Activity

Your days and nights will be super busy so make time for a quick workout or walk in the morning before you hit the ground running.

Choose a 20 minute interval training to get maximum benefit in the least amount of time.

On days that are too busy even for that, plan some fun physical activities over the holidays - take over the neighbourhood outdoor rink for a family game of hockey,  book a local gym for floor hockey or volleyball, head to the trampoline park, take a family hike, go tobogganing, skiing or snowboarding -  the ideas are endless!

6. Get Your Sleep

Getting less than 7-8 hours can have an adverse effect in many ways: Increases cortisol, which pushes up blood sugar, increases ghrelin - the hunger hormone which increases our appetite and craving for sweet and salty.  

Lack of sleep leaves our energy low so we are less apt to get our physical activity in for the day.​

It's not always easy this time of year, but it's really important to make sleep a priority. Start by telling your direct family that you're committing to getting 7-8 hours of sleep, which will mean planning your day around that. When you verbalize your goals, you'll be surprised by how the people closest to you help you to reach them. And everyone benefits from getting a good night's sleep!

Healthy Habits - All Year Long!

If you're ready for the new year to be your healthiest one yet - register now for my Simple Swaps to Slim Down Fat Loss Program!

I want you to reach your ideal body size, and feel so amazing, confident and better than ever!

You'll get the tools, tips and techniques you need to conquer cravings, balance your hormones, and get your body back into fat-burning mode.

Click here for program details.

Make this year the year you invest in your health.
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Creating Positive Habits for Powerful Results

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"Your beliefs become your thoughts, Your thoughts become your words, Your words become your actions, Your actions become your habits, Your habits become your values, Your values become your destiny."
-Mahatma Gandhi

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Did you know that our mindset effects not only our thoughts, but our weight and our overall health?! Small changes to our mindset can have powerful results!

The Power of a Positive Mindset

So, what exactly is mindset?

The dictionary defines ‘mindset’ as:
  1.  A fixed mental attitude or disposition that predetermines a person's responses to and interpretations of situations.
  2.    An inclination or a habit.
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Let’s take the first definition. These are our thoughts and reactions to those thoughts. If your mindset determines your response to situations, based on your mental attitude, then it IS true that an ‘attitude adjustment’ might just be what you need when you see things negatively, or you are feeling stuck.
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  • What attitudes are holding you back?
  • What are you thinking about yourself and your life most of the time? 
  • Is it mostly positive or negative?              
  • Are you even aware of most of your thoughts and attitudes?
  • Is there a change in attitude you can make about something that may help get you going in the right direction?  

To Think is to Become

​​You’ve set your goals, created milestones, so what do mindset and habits have to do with our health, fitness level, wellbeing and overall success in life? 

The answer is quite simple … EVERYTHING. 
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While that may seem like a powerful statement, if you stop and think about it, it’s so true!  You ARE what you think you are, and that is what you BECOME.
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It all starts with our mindset. Our mindset determines our attitudes and our habits, and our habits create who we are and can also shape our destiny.
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Mindset Affects Everything

​We are going to look at how our mindset and habits affect how we feel, what we do, who we become and what we achieve. We’ll explore ideas to help you overcome the obstacles that may be holding you back from your true potential and from reaching your goals.​

We’re also going to look at the habits you’ve developed that may be sabotaging what you want to achieve and how you can replace them with habits that will serve you.

Here’s something to really think about: 
  •             What would you attempt if you knew anything was possible?
  •             What would you attempt if you knew you would succeed?
  •             What if the sky really was the limit?
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Ahhhh… that opens up a whole new world of possibilities, doesn’t it?   Your attitude may have changed and you may have thought of something you’d like to do or try.  Something you wanted to do since you were a child or young adult and gave up on.  What came to mind for you? It is something on your bucket list, a new adventure, or maybe it’s becoming healthier and being more active or doing more things for yourself?
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Your Attitude

Let’s say your current attitude about exercising is “I hate to exercise.”  I hear this one quite often. You may think you’re not athletic enough or you may tell yourself that you don’t have time to exercise.  But, ask yourself, “Is this actually a completely true statement?’

Your mindset = your thoughts and your attitude and changing your attitude can quite literally change your life.  

Sometimes, it’s like flipping a light switch.

I’d like to challenge you to rethink that to possibly ‘I haven’t found an exercise I enjoy yet, but maybe I can think of something I can do even if I don’t love it…yet’.  So you can go from ‘deciding’ you hate to exercise to being open to trying something and then ‘deciding’ to do it?  Even something as simple as getting started with a 15-minute walk.
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We can all find 10 -15 minutes in our day somewhere to fit in a little activity, right?  This may mean getting up a few minutes earlier or walking during your lunch break.  It doesn’t have to be ‘all or nothing’ with exercise, meaning, if you can’t do an hour workout, 10 -15 minutes is still better than nothing and, over time, 15 minutes a day makes a difference.  The truth is, if something is important enough, we’ll find a way to get it done.  It just has to be a big enough priority.  Did you know…just walking 15 minutes a day, five days a week, would equal 3,900 minutes in 1 year!  It sure adds up! 

A bit on my personal story. Growing up I was not an athletic child.  When we needed to pick teams for school sports, I was always the last person picked for the team!  For track and field days I often faked a stomach ache so I would not have to go to school because I just hated coming in last for all the events. I was so self conscious of my lack of coordination and lack of athletic ability. 

This negative experience affected my over all fitness level.  I did not feel I could ever really enjoy any kind of physical activity except perhaps getting out for a brisk walk.  As a young adult while many of my friends were getting their first gym memberships I was far too self conscious to set foot in a gym.

That all changed a few years ago!  My good friend encouraged me to join her for a boot camp class at the park.  The park is right across the street from my house so it couldn’t have been anymore convenient. I sucked up my fear and negative thoughts and joined the boot camp!  To my great surprise I loved it!  It was so fun gathering in the bright summer sun with like minded people and working up a sweat!

This positive experience totally changed my attitude towards physical activity.  After the boot camp I joined a Pilates
 class, tried out a Barre class and I even decided to join a gym!  I now look forward to my classes at the gym each week! I feel more confident, I have more energy and I know that will help me be strong and healthy!

Start One Step at a Time!

There is no time like the present to start to make changes. If you are ready to make some changes regarding your health, I am here to help!  

I have created a
 Simple Swaps Guide to Meal Planning & Prepping eBook, to help you get started on your health journey.

Just click below and you'll receive your copy right away!



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Send Me My FREE Meal Plan & Prep Guide!
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How to Read the New Nutrition Facts Table

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Make Better Nutrition Decisions

The Nutrition Facts table is on the side of most packaged foods. It’s often found close to the ingredient listing.
 
The purpose of it is to help consumers make better nutrition decisions. When people can see the number of calories, carbs, sodium, etc. in food, they should be able to eat better, right?
 
Whether you like the Nutrition Facts table or not, let’s make sure you get the most out of it, since it’s here to stay!
 
Here’s my four-step crash course on reading the Nutrition Facts table.
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Step 1: Serving Size

The absolute most important part of the Nutrition Facts table is to note the serving size. Manufacturers often strategically choose the serving size to make the rest of the table look good. Small serving = small calories/fat/carbs. So, it's tricky.
 
All the information in the table rests on the amount chosen as the serving size. And, since every manufacturer chooses their own, it’s often difficult to compare two products.

 
In Canada, in the next few years (between 2017-2022), serving sizes will be more consistent between similar foods. This will make it easier to compare foods. The new labels will also have more realistic serving sizes to reflect the amount that people eat in one sitting, and not be artificially small.

Let’s use an example - plain, unsalted walnuts from Costco.

As you can see, right under the Nutrition Facts header is the serving size. That is a ¼ cup or 30 g. This means that all the numbers underneath it are based on this amount.
 
FUN EXPERIMENT: Try using a measuring cup to see exactly how much of a certain food equals one serving. You may be surprised at how small it is (imagine a ¼ cup of walnuts).
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Step 2: % Daily Value

The % Daily Value (%DV) is based on the recommended daily amount of each nutrient the average adult needs. Ideally, you will get 100% DV for each nutrient every day. This is added up based on all of the foods and drinks you have throughout the day.
 
NOTE: Since children are smaller and have different nutritional needs if a type of food is intended solely for children under the age of 4, then those foods use a child’s average nutrition needs for the %DV.
 
The %DV is a guideline, not a rigid rule.
 
You don’t need to add all of your %DV up for everything you eat all day. Instead, think of anything 5% or less to be a little; and, anything 15% or more to be a lot.
 
NOTE: Not every nutrient has a %DV. You can see it's missing for things like cholesterol, sugar, and protein. This is because there isn't an agreed "official" %DV for that nutrient. The good news is that the new Nutrition Facts tables will include a %DV for sugar. Keep your eyes out for that.

Step 3: Middle of the table 

The middle of the table could include  calories, fat, cholesterol, sodium, potassium,  carbohydrates and protein.

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Calories are pretty straight forward. Here, a ¼ cup (30 g) of walnuts has 200 calories.
 
Fat is bolded for a reason. That 19 g of fat (29% DV) is total fat. That includes the non-bolded items underneath it. Here, 19 g of total fat includes 1.5 g saturated fat, (19 g - 1.5 g = 17.5 g) unsaturated fat, and 0 g trans fat. (Yes, unsaturated fats including mono- and poly-unsaturated are not on the label, so you need to do a quick subtraction).
 
Cholesterol, sodium, and potassium are all measured in mg. Ideally, aim for around 100% of potassium and sodium each day. It's easy to overdo sodium, especially if you grab pre-made, restaurant foods, or snacks. Keep an eye on this number if sodium can be a problem for you (e.g. if your doctor mentioned it, if you have high blood pressure or kidney problems, etc.).
 
Carbohydrate, like fat, is bolded because it is total carbohydrates. It includes the non-bolded items underneath it like fiber, sugar, and starch (not shown). Here, 30 g of walnuts contain 3 g of carbohydrates; that 3 g are all fiber. There is no sugar or starch. And as you can see, 3 g of fiber is 12% of your daily value for fiber.
 
Proteins, like calories, are pretty straight forward as well. Here, a ¼ cup (30 g) of walnuts contains 5 g of protein.


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Step 4: Bottom of the table

This section would list the vitamins and minerals.

​The vitamins and minerals listed at the bottom of the table are also straightforward. The new labels will list potassium, calcium, and iron. Yes, potassium will drop from the middle of the table to the bottom, and both vitamins A & C will become optional.
 
Manufacturers can add other vitamins and minerals to the bottom of their Nutrition Facts table (this is optional). And you'll notice that some foods contain a lot more vitamins and minerals than others do.

Delicious and Super-Easy Walnut Snack

Here is an easy snack idea to try!
 
Serves 2  
Make sure to only have 2 each or it will be too much sugar!
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8 walnut halves
4 dates, pitted
 
Instructions
 
Make a "date sandwich" by squeezing each date between two walnut halves.
 
Serve & enjoy!
 
Tip: Try with pecans instead, sprinkle in toasted coconut, cocoa nibs or hemp hearts.  Get creative!

Nutrition Facts Are Here to Stay

I hope this crash course in the Nutrition Facts table was helpful. It is very important to actually read the labels so you know what is in the food we are purchasing.

We want to avoid trans fats, high sugar, food additives and food devoid of nutrients. We must learn to read food labels to make the best possible food choices.

 
Do you have questions about it? Have you seen the new labels with a %DV for sugar? If so, leave me a comment below.

Click the button below to book your free 30­ minute health coaching session with me, Health Coach Cheryl, where I will coach you on how to tweak the way you look at the nutrition facts table and give you some more tips and tricks to help you on your weight loss journey. ​
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References:
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http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/changes-modifications-eng.php
https://www.canada.ca/en/health-canada/services/understanding-food-labels/percent-daily-value.html
http://www.healthycanadians.gc.ca/eating-nutrition/label-etiquetage/regulatory-guidance-directives-reglementaires/daily-values-valeurs-quotidiennes/guide-eng.php#p1
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Three Must Eat Breakfast Foods

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Breakfast is for Champions

​Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?
 
Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I'm going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs​

Yes, eggs are the “quintessential” breakfast food.  And for good reason!
 
No, I'm not talking about processed egg whites in a carton.  I mean actual whole “eggs”. 
 
Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.
 
Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.
 
Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.
 
And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It's the oxidized cholesterol that's heart unhealthy.
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Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.
 
You won't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I'm talking about the real, whole, unsweetened food here.
 
Nuts and seeds are also the ultimate fast food if you're running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door; you can munch on them while you're commuting.
 
Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.
 
Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.
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Breakfast Food #3: Veggies​

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right? 
 
Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can't go wrong adding them into every single meal of the day so if you don't already you should definitely try them for breakfast! 
 
And no, you don't need to have a salad or roasted veggies for breakfast if you don't want to but you totally can!  You wouldn't be breaking any “official” breakfast rules or anything like that.
 
Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast. Today I added left over steamed broccoli, green onions and pepper to my omelet and had a small tomato and 1/4 avocado on the side. 
This kept me feeling full and satisfied for hours!  

 
I've included a delicious recipe below for you to try (and customize) for your next breakfast.

Recipe: Veggie Omelet

Serves 1
 
1 teaspoon coconut oil
2 eggs (you need the protein!)
¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
dash salt, pepper and/or turmeric
 
Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
 
In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
 
Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.
 
When the bottom is lightly done flip over in one side and cook until white is no longer runny.
 
Serve & Enjoy!
 
Tip:  Substitute grated, sliced, or diced portion of your favourite vegetable.  Try grated carrots, chopped broccoli or diced tomato.
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Need inspiration for meal planning your breakfasts this week? That's where I can help! I created a free eBook called "The Simple Swaps Guide to Meal Planning & Prepping."

Click here to sign-up for my healthy habits mailing list and get your free copy sent straight to your inbox. 

This guide talks about the easiest way to start meal planning & prepping like a pro - without spending hours of your life slaving away in the kitchen, or breaking the bank!

Knowing that you can plan for healthy meals for you and your family every day of the week is such a load off your shoulders! 
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Yes! I Want the Free Guide to Meal Planning & Prepping

References:
http://www.precisionnutrition.com/eggs-worse-than-fast-food
http://www.precisionnutrition.com/encyclopedia/food/eggs/
https://authoritynutrition.com/eating-healthy-eggs/
https://authoritynutrition.com/12-best-foods-to-eat-in-morning/
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    Health Coach Cheryl

    I am a health coach, wife and mother of 6.  I have spent the last 20 years incorporating REAL FOODS into my family’s nutrition plan, while helping others to do the same.

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