Breakfast doesn’t have to be difficult especially during the week. We all have experienced those hectic times when we are trying to get the kids to school or yourself off to work and that is just life. In this case there are short cuts you are allowed to make, setting yourself up for success.
I would recommend first choosing a breakfast that is quick, easy and has some nutritional value. Then potentially coming up with something you can throw together the night prior for an easy grab and go option (spoiler: you can do this with multiple meals!!). Then putting those foods some where close to the front of the fridge and your toppings all together on the counter or in the cupboard. Making breakfast something you don’t have to stress about in the morning.
Berries, nuts and seeds go great together!! Berries have a natural sweetness easily compliment each other than nuts and seeds give you a nice crunch. I would recommend cutting the fruit the night prior and put that together in a container in the fridge, then adding your crunch items in the morning so they don’t get soggy.
Fun Fact: berries are high in the mineral, potassium… read till the end to see what potassium does in the body!
The more you set yourself up for success, the more successful you will be.
If you need a little help with an idea, here is a suggestion.
Berry & Nut Breakfast Bowl
Ingredients
- 1/2 cup Strawberries (halved)
- 1/2 cup Blackberries (halved)
- 2 tbsp. Walnuts (chopped)
- 2 tbsp. Almonds (chopped)
- 1 tbsp. Pumpkin Seeds
- 1/2 cup Greek Yogurt
- 1 tbsp. Hemp Seeds or Flaxseeds (optional)
Instructions
- Add strawberries and blackberries to a bowl of Greek Yogurt. Top with the nuts and seeds. Enjoy!
Notes
Nutrition Highlight on Potassium:
Medical Term: potassium is the most abundant intracellular cation in the body and is present is all bodily tissues…
Translation: …. potassium is a mineral known to help regulate fluid balance, nerve transmission and muscle contraction within the body. If someone has a significant increase or decrease in potassium, this could potentially leave them in a predisposition for cramping, or if severe enough, they could potentially have issues with their heart and kidneys.
If the body is not getting enough potassium, blood pressure could decrease, calcium could be taken from their bones, or the risk of kidney stones could increase.
Note for Athletes: It is especially important for those athletes practicing or competing in 90-100+ degree to replace potassium (and other electrolytes) to help prevent muscle cramping. During these times help may be needed from sports drinks or electrolyte replacements.
I have used DripDrop, Revitalyte and Pedialyte as replacements with my athletes.
Potassium is important to help our bodies maintain normal function, however, there is a thing as too much. Getting too much potassium is not as common as not getting enough, but it can happen. If you are a healthy individual, your kidneys will filter potassium from your blood then you will pee it out. BUT… if by chance your kidneys are not on their A game, your body is unable to get rid of that extra potassium causing levels in the body to rise. If you have experienced this, I recommend you talk to your local physician and/or dietitian to help develop a plan for you.
Potassium Containing Foods:
- Dried apricots, prunes, raisins, orange juice, bananas
- Squash, potatoes, spinach, tomatoes and broccoli
- Soy beans and nuts
- Milk and Yogurt
- Poultry (chicken, turkey, any other bird), fish and beef
- Coffee (8 ounce serving)
Thanks for reading and learning!!
XO,
Sami
