Dear Coach Gila,

I love the summer and really appreciate the long sunny days and slower pace. Breakfast, however is proving to be a challenge! Mornings are so hectic and it’s tempting to microwave frozen pancakes or serve cereal and milk to my kids. Part of me feels like a success when I serve that type of breakfast because it takes minutes to prepare and everyone eats. However, in my heart I know there are no nutrients in those processed foods. Additionally, my kids are hungry shortly after they finish eating, they even started asking me for a snack to eat on the WAY TO camp. I’m looking for healthy breakfast ideas that we can begin to implement this summer so we can establish a healthy routine by the time school begins. Please help me.

Sincerely, Breakfast Challenged

Dear Breakfast Challenged,

The timing of serving and eating breakfast while everyone in the household is getting dressed and ready for work/school presents its own unique set of challenges.

Breakfast is often described as the most important meal of the day. I would add that while each meal and snack helps us to maintain blood sugar levels, it’s breakfast that fuels us after a long night of sleeping. For children, a nutrient dense breakfast will act as ‘brain food,’ making it easier for children to learn and have more energy to play sports.

I recommend protein, healthy fat, fiber and slow burning carbohydrates to keep children satisfied and full of energy. Instead of taking away all of your children’s favorite foods, try replacing unhealthy ingredients with nutrient dense options. The convenience of frozen foods and cereal cannot be denied on a busy morning. However, with a little weekend prep you’ll be able to whip up a healthy breakfast in no time.

Pancakes: There are many healthy recipes you can try using almond flour or a nut-free version using only three ingredients: banana, egg and coconut flour. You can prepare a few batches on the weekend, freeze and reheat as needed. Served with 100% real maple syrup and fresh fruit; they are sure to be a hit.

Yogurt and Oatmeal: When I serve yogurt or oatmeal, my secret weapon is a toppings bar. I put out chopped fresh fruit, pumpkin seeds, sunflower seeds, hemp seeds, flax seeds, walnuts, chopped almonds, 100% real maple syrup and raisins. The kids enjoy choosing their toppings and the result is so tasty and satisfying.

Eggs: Spend time on the weekend prepping your vegetables, chopping and then sauteeing. Involve your children by allowing them to choose the vegetables offering a rainbow of options. Favorites in my house are spinach, onions, mushrooms, tri-colored peppers and asparagus. Go crazy, be creative! In the morning I make omelettes to order with the prepared vegetables or on a busy morning I will cook a large frittata. My kids love a serving of avocado drizzled with hot sauce with their eggs.

Smoothies: For my kids I add one cup of greens (romaine lettuce, spinach or kale) one cup of frozen fruit (bananas, mango, peaches, pineapple, berries), one cup of liquid (milk, coconut milk, coconut water, almond milk, water), a serving of protein powder or hemp seeds, one Tbsp. of a healthy fat (nut butters (no sugar added), chia seeds, avocado, coconut oil). Add ice, blend and enjoy.

Lastly, I try to have breakfast muffins, hard boiled eggs, egg salad and tuna fish salad, sliced rainbow veggies, romaine lettuce boats and cut up fruit prepared in my refrigerator for those mornings when all I have time for is to pull out various containers and say “breakfast is on the table.” Another quick option is a ‘banana boat’, cut a banana in half lengthwise and spread with sun butter and top with blueberries.

Most importantly, my friend, be kind and gentle with yourself. You can prep and plan all the “right things” but some mornings just take on a life of their own. That’s ok. We don’t have to present the most perfect colorful, nutrient dense meal every single time. Do your best and that’s always enough.

xoxo,

Coach Gila

I’d love to answer your health related questions, be in touch at [email protected]. For specific recipes and meal ideas follow me on Facebook at https://www.facebook.com/MainAssetHealth and on Instagram at Main Asset Health.

Gila C. Guzman JD, CINHC is a Certified Integrative Nutrition Health Coach and Director at Main Asset Health LLC. I’m here to support you in becoming the healthiest version of yourself you can imagine. I can be reached through my website www.mainassethealth.com or at 917-647-1788.

By Gila C. Guzman, JD, CINHC