If breakfast is always a problem for you due to lack of time, mini quiches may just be the
answer. You can make these mini quiches on Sunday and either refrigerate them or
freeze them to grab and go for the week. The flavoring possibilities are endless.
Some suggestions for your mini quiches are:
- Add in small amounts of breakfast sausage, turkey sausage, bacon turkey bacon or ham for some additional protein.
- Add a small amount of grated cheese.
- Bring on the veggies! Some good add-ons are bell pepper, mushroom, spinach onion, potato, and tomatoes.
- These can be made crust-less for a lower carbohydrate choice, and you could even use deli ham slices as your crust.
- Either egg whites of whole eggs can be used. Most recipes call for 6-8 eggs.
- Use muffin liners sprayed with cooking spray for easier clean up.
- Most recipes cook at 350 degrees for 15 minutes. Pinterest has many ideas for mini quiches!
- You could add these to a toasted English muffin or whole grain sandwich thin for a healthier option than the usual sausage biscuit or croissant.
If you are looking for a way to get in some greens but are not sure if you like the taste, this shake is for you. Packed with greens you get a powerful nutritional punch as food sources of Vitamin A, Vitamin C, & Vitamin K, folate, manganese, Vitamin B6, riboflavin, magnesium, potassium, and iron, and a good source of calcium and Vitamin E. The peanut butter and banana take the center stage for flavor so you really don’t taste the greens. Give it a try and add your own flavors to it!
Peanut Butter Shake
- 2 cups kale or spinach, fresh
- 6 oz vanilla Greek yogurt
- 4 oz almond coconut milk
- 1 frozen banana
- 1 TBSP peanut butter
Blend kale or spinach with the milk first to get it thoroughly blended. Then add the other ingredients and blend.
As an alternative you can use a vanilla shake mix such as Juice Plus Complete shake mix in lieu of the vanilla yogurt. It is also okay to substitute other milk products such as low-fat milk, almond, coconut, soy, or cashew milk for the liquid.
If you use a fresh banana, add 3 ice cubes to make it cold.
When it comes to weight loss or making changes in your lifestyle such as eating better and exercising more, your mindset is very important since it can make or break you. People often do not make changes when they fall into the mind trap of all or nothing thinking. For example thinking “I’m either on a diet or off a diet” or “I’m either exercising every day for an hour or I don’t exercise at all” are examples of this black and white thinking which often sets a person up for failure since it doesn’t allow for any mistakes. Change isn’t about being perfect all the time. It’s about slowly making adjustments in your daily choices that lead to a positive outcome. When we learn from our mistakes, we can truly make changes. When we set ourselves to a standard of perfection, we cannot make changes or we procrastinate trying since we don’t want to fail. Instead of beating yourself up when you backslide, try asking yourself these questions:
What led me to make these choices? And what can I do differently next time I’m in this situation to have a better outcome? This will be much more productive in helping you to make better choices the next time.
Allow yourself to be human. We all make mistakes. Striving to do well is a good goal as long as you don’t expect yourself to be perfect. It’s a process not a destination. Going at making changes with this mindset can lead to a better understanding of yourself and can do more in the long run for making improvements.
For more help on making changes in your lifestyle or to schedule a nutrition consultation, contact Michele McAlister at (325)829-2606 to make an appointment.