I am a health coach and a fitness instructor. These two jobs keep me very (joyfully!) busy. I'm often working around the schedules of my clients who have 9-5 jobs (or 9-7, as seems to be the case with most New Yorkers). That often means early mornings and late evenings, for me and them! Since most know that sleep is such a precious commodity, as I've written about before, mornings tend to be rushed to maximize head-to-pillow time. For many of my clients, getting out of the door on time is challenging enough. Forget about trying to add in time to prepare and eat breakfast!
I get it. I teach at 6, 7 or 8am most days of the week, so I am not trying to get up any earlier than I absolutely have to before I need to leave the house. But I will tell you that I always make breakfast a priority; first of all, because I love breakfast foods, and well, food, in general. Secondly, I know that I won't get through the morning if I don't give my body and brain the fuel it needs to function! When I recommend to clients that they do the same to ward off the afternoon munchies and/or brain fog, it seems impossible for some. There just doesn't seem to be enough time.
However, I KNOW, that each and every person out there has the time and ability to throw together this easy, delicious and superfood-packed breakfast. It is alkalizing, full of protein, healthy fats and essential fatty acids, fiber and the good kind of carbohydrates to keep you satisfied, alert and energized all the way until lunchtime. All it takes is a little bit of planning.
HERE'S THE PLAN:
On your next grocery trip to a health food store of your choice (Whole Foods, or any other local place you like to go that has a bulk section and a decent selection of organic goods, even Trader Joe's will do just fine), pick up the following*:
- A big bag of old fashioned rolled oats (hint: getting it in the bulk section is most cost effective). If you are severely allergic to gluten, make sure to look at the label on the bin or bag to see if it is certified gluten-free. Oats do not contain gluten but often contain gluten contaminants.
- Chia seeds (again, buy in bulk to save $).
- Any non-dairy milk of your choice (check the ingredients list - make sure it doesn't contain carrageenan, a nasty carcinogen that is sometimes used for thickening). I make my own coconut milk, which also takes about five minutes and is very easy on the wallet, if you want to give it a shot!
- Green Powder Blend: This isn't necessary to make overnight oats, but definitely steps up your breakfast game by increasing the amount of chlorophyll and antioxidants in your system. What does this mean for you? While you go to work, the greens can work for you; clearing out any toxins from food and environment so that you can stay healthy and full of energy. This manifests in glowing skin, weight loss, better digestion, and a clearer brain! My recommendations for the quality of ingredients and price are Amazing Grass or Trader Joe's Super Green Drink Powder.
- Vegan protein powder: Again, not necessary, but definitely contributes to feeling full and energized longer, especially if you are super active or always on the go. Make sure to also check the ingredients list and make sure there isn't added sugar or soy. I go for Garden of Life's Raw Protein because of it's awesome blend of digestive enzymes. The cheapest route? Go for an organic hemp protein (TJ's has one). Hemp is an awesome source of protein and easily digestible, too!
- Dried or frozen unsweetened berries. I found a great deal this week on organic goji berries which are a superfood from the amazon, but raisins, raspberries, currants, blueberries and strawberries do just as well!
- A mason or canning jar if you don't have one (I save old coconut oil and almond butter jars for this purpose specifically).
1. Add the following to your jar:
-1/4 cup oats
-2 tbsp chia seeds
-1 scoop greens powder
-1 scoop protein powder
-handful of berries or dried fruit
2. Cover with your non-dairy milk (1/2 - 3/4 cup).
3. Put the lid on, and shake it like a polaroid picture.
4. Make sure that all ingredients are well coated in liquid. Give it a stir with a spoon to make sure it's all well-combined.
5. Stick it in the fridge and let it sit overnight.
Boom. Two minutes tops and your morning meal prep is done.
- a drizzle of pure maple syrup or brown rice syrup if you like it on the sweeter side
- raw walnuts or pistachios (unshelled, of course)
- raw hemp, pumpkin, or sunflower seeds
- nut or seed butter
- cut fresh fruit
- a drizzle of flax seed oil for extra essential fatty acids
Take the jar with you on the go or take the extra time you saved preparing breakfast to sit down and actually eat it!
Once you try it and see how great your body feels for the rest of the day, you'll feel motivated to carve out the extra two minutes each night to set yourself up for a successful morning!
As always, let me know what you think in the comments below!
If you going plant-based seems like a great idea to you in theory but feels way too far out of reach, all you need may be a little support. No matter where you live, in NYC or beyond, I would love to be that for you. I specialize in helping people slowly and conscientiously make the transition to a vegan and eventually plant-based (AKA mostly whole food) lifestyle. If you're curious about how this could work for you, reach out to me, let me know what your goals, concerns and questions are and we'll chat!
Here's to successful mornings and healthy habits!
With all the love and clean, green light in my heart,