Mornings Part 4: Breakfast to boost your mood

Here we are, part 4 of Walking on Mom Mornings, the final post sharing tips to start your day with less stress, and today we’re talking breakfast. If you’ve been following along with the rest of the series, you’ve generated a lot of great progress with yoga, meditation and gratitude journaling. Today you’ll see how a solid breakfast can help you keep going with that progress. Then we’ll show you that breakfast doesn’t have to be time consuming or sticky sweet. 

I’m excited to share some great thoughts on breakfast with Caitlin Ball, a holistic health coach and food blogger (teaspoonliving.com), whose whole motivation is to help women live healthy naturally. She used to be a baker and said that it became so easy to turn to baking or baked goods during difficult or stressful times. But eventually, as healthy living grew more prominent in her life, she realized she didn’t need baking or baked goods to make her happy.

Read on to see what she’s talking about. At the end, she’ll share with you three tasty, simple, filling breakfasts that will have you feeling strong and healthy and ready to take on anything your kids throw at you. 

Don’t forget to sign up for your FREE meditation from yoga and meditation guru Amber Spear.

 

Breakfast for less stress

Somehow, the first meal of the day has become a bit controversial. Eat it or don’t eat it, big meal with lots of calories or coffee and (ugh) butter. I think we all can agree on the fact that donuts are not ideal, but still, the questions come down to time and taste and really, just how important is it anyway? Is it merely a giant scheme from the egg and bacon and cereal box industries?

Breakfast or no

Walking on Mom: So what’s your take, is breakfast important or is it all good to skip it?

Caitlin: My philosophy on breakfast is that, yes, it’s the most important meal of the day. It sets you off on the right foot. One of the most important things is that it stabilizes your blood sugar. People who skip breakfast are typically reaching for that croissant. Plus, if you eat a healthy breakfast you’re on the right path to eating healthier the rest of the day.

If you eat a healthy breakfast you’re on the right path to eating healthier the rest of the day. (tweet)

Walking on Mom: But it’s hard, it takes a lot of time and the mornings are busy for moms with little ones demanding a lot right out of the gate

Caitlin: I talk a lot with women in my health programs about planning for breakfast the night before. You may not know what time your child is waking up. Having all the prep ready the night before or on the weekend, is a huge help.

In general, in health, people don’t take the time for themselves and they think that it’s ok because they’re taking care of their children first. But in reality, taking care of yourself first is going to be better off for the whole family. As soon as you let your own health go, it affects everyone around you. Nutrition is the beginning.

want-more-healthy-recipes-to-feed-your-family-try-out-caitlins-real-food-3-day-meal-plan-complete-with-a-meal-prep-page-and-shopping-list-to-minimize-cooking-time-2

Walking on Mom: What would you say to convince me that it is worth it to make a meal (however big or small) to take the extra 10 minutes out of the morning?

It’s really about setting your day off on the right foot. If your day starts off overwhelmed, it’s just going to ripple into everything else. For my clients who talk to me about bad days, I try to get them to notice what happens differently if they do have a healthy breakfast. 

It’s kind of like making your bed, it starts the process of feeling more productive. It’s sitting down  and eating and starting your day in a nice way. Then the nutrition, if you have that croissant, you’re going to crash later, it’s not going to keep you full till lunch, and then you might be even more annoyed at your kids for something.

Walking on Mom: So the croissant’s not great. Why is it important to consider not only that we’ve eaten but also what we’ve eaten?

Caitlin: Stabilizing your blood sugar. Say you have a really sugary breakfast, by ten or eleven you are going to crash, you get cranky and you’re not going to want to be doing all those things in your day. You’re going to want to nap when your kids nap instead of working on your passion. The nutrition of something that will keep you full until lunch will allow you to do the things you want to do. It’s going to keep your energy and mood stable so you can enjoy the things you want.

Enjoy the things you want

So, there you have it, a full package that can help you reduce your stress and start your day with more calm and strength. I hope you’ve found something to think about and to try for yourself.

We really do owe it to ourselves to take a bit of time and get our minds and bodies ready for the insane demands placed on us, by ourselves or by our families and jobs. You can start small, give yourself permission to take a few minutes of your day and explore these powerful ways to protect your health and your mental health.

If you missed any of the series, you can find them all here:

Walking on Mom Mornings Part 1: A new routine for less stress

Walking on Mom Mornings Part 2: A closer look at yoga and meditation

Walking on Mom Mornings Part 3: Gratitude Journaling

If you’ve already begun to make some changes, please tell me how it’s going in the comments below. 

Breakfast recipes 

by Caitlin Ball of Teaspoon Living

Mornings as a mom are rough. Between getting the kids up and fed, getting showered and dressed, getting them dressed, and trying to breathe, it seems that breakfast gets lost in the shuffle. But, as easy as it is to skip breakfast, it’s not the best way to start your day. Everyone needs something to eat in order to have the energy to deal with whatever the day throws at you. I’ve shared a few recipes that I think are a perfect way for anyone to start their day, but the best part is they can all either be prepared in advance, or made very quickly…perfect for a busy mom. Take note that each breakfast has a serving of protein, because you will need it to tackle the busy life that moms lead! 

 

 

 

berry-avocado-smoothie-bowl_4

Berry Avocado Smoothie
Serves 1
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Total Time
10 min
Total Time
10 min
691 calories
83 g
0 g
36 g
30 g
8 g
1067 g
644 g
32 g
0 g
25 g
Nutrition Facts
Serving Size
1067g
Servings
1
Amount Per Serving
Calories 691
Calories from Fat 307
% Daily Value *
Total Fat 36g
56%
Saturated Fat 8g
41%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 19g
Cholesterol 0mg
0%
Sodium 644mg
27%
Total Carbohydrates 83g
28%
Dietary Fiber 29g
115%
Sugars 32g
Protein 30g
Vitamin A
1280%
Vitamin C
433%
Calcium
78%
Iron
118%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup // 100 grams frozen or fresh mixed berries
  2. ½ of an avocado
  3. ½ cup - 1 cup // 125-250 mL non-dairy milk
  4. 1-2 dates
  5. 2 handfuls of spinach or other leafy green
  6. Toppings of choice: cacao nibs, flax seeds, chia seeds, nuts
Instructions
  1. Place everything except the toppings into your blender and blend until smooth. Add more or less milk, depending on how thick you like your smoothie. Serve in a bowl or large cup. Add your favorite toppings.
Notes
  1. This berry avocado smoothie is my favorite way to start the morning. I make it with less milk so I can eat it with a spoon. I top it with cacao nibs so it tastes like chocolate for breakfast 😉 I find that avocados are a great source of energy, seeing as they have a good amount of protein and are a healthy fat. They also give the smoothie a creaminess that you normally get from a banana, but without the added sugar.
beta
calories
691
fat
36g
protein
30g
carbs
83g
more
Walking On Mom http://walkingonmom.com/
 raspberry-pistachio-quinoa-porridge

Raspberry quinoa porridge
Serves 2
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Total Time
15 min
Total Time
15 min
989 calories
116 g
5 g
47 g
34 g
5 g
225 g
11 g
15 g
0 g
39 g
Nutrition Facts
Serving Size
225g
Servings
2
Amount Per Serving
Calories 989
Calories from Fat 396
% Daily Value *
Total Fat 47g
72%
Saturated Fat 5g
26%
Trans Fat 0g
Polyunsaturated Fat 14g
Monounsaturated Fat 25g
Cholesterol 5mg
2%
Sodium 11mg
0%
Total Carbohydrates 116g
39%
Dietary Fiber 18g
70%
Sugars 15g
Protein 34g
Vitamin A
2%
Vitamin C
0%
Calcium
27%
Iron
51%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1.5 cups // 275g cups cooked quinoa
  2. 1 teaspoon ghee or coconut oil
  3. ½ teaspoon cinnamon
  4. 5 cardamom pods
  5. 1 cup // 250mL almond, rice, or coconut milk
  6. Toppings
  7. Raspberries
  8. Chopped pistachios
  9. Spoonful of chia seeds
  10. Maple syrup or honey if needed
Instructions
  1. In a small pot, melt the coconut oil or ghee with the cinnamon. Once melted, add in the quinoa, cardamom pods, and milk. Bring to a boil, and reduce to simmer. Simmer for about 10-15 minutes.
  2. Discard the cardamom pods and scoop the quinoa into your bowl. Add a bit more milk if desired, and top with raspberries, chia seeds, pistachios, and some sweetener if needed. Put half of the quinoa in the refrigerator for tomorrow.
Notes
  1. Quinoa is the key ingredient in this porridge. Quinoa is a seed rather than a grain, and it is a complete protein. So this porridge differs from other oat-based porridges because I find it keeps me full for so much longer. I also love the bit of crunch that normal porridges don’t offer.
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calories
989
fat
47g
protein
34g
carbs
116g
more
Walking On Mom http://walkingonmom.com/
 broccoli-frittata

Broccoli Frittata
Serves 3
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Print
Total Time
30 min
Total Time
30 min
269 calories
18 g
372 g
15 g
19 g
4 g
347 g
604 g
5 g
0 g
9 g
Nutrition Facts
Serving Size
347g
Servings
3
Amount Per Serving
Calories 269
Calories from Fat 132
% Daily Value *
Total Fat 15g
23%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 372mg
124%
Sodium 604mg
25%
Total Carbohydrates 18g
6%
Dietary Fiber 6g
24%
Sugars 5g
Protein 19g
Vitamin A
36%
Vitamin C
307%
Calcium
16%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 onion, chopped
  2. 1 small head of broccoli, cut into small florets
  3. 1 tablespoon olive oil
  4. 6 organic eggs
  5. 2 cloves of garlic, minced
  6. ½ teaspoon salt
  7. ½ bunch of parsley, destemmed and chopped
Instructions
  1. Preheat the oven to 350F // 175C. Boil the broccoli in a bit of water for about five minutes, or until bright green. Meanwhile, in a cast iron pan*, sauté the onion in the ghee for about five minutes, then add the garlic and sauté for one minute more. Add in a bit more ghee or olive oil to grease the pan, then add the eggs, broccoli, salt and parsley to the pan and lightly stir. Bake in oven for 20-25 minutes, or until cooked all the way through. Cut in wedges and serve with a sprinkle of more chopped parsley.
  2. *If you don’t have a cast iron pan, transfer the mixture to a greased pie pan or small square pan.
Notes
  1. Frittatas are great because you can make them on Sunday and reheat them throughout the week. You could also bake the mixture in muffin tins if you prefer, as well as switch up the veggie combos. Eggs are a great way to start your day because of the protein, and baking them in frittata form is an easy way to get veggies in first thing in the morning without realizing it.
beta
calories
269
fat
15g
protein
19g
carbs
18g
more
Walking On Mom http://walkingonmom.com/
 www-walkingonmom-com

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Showing 12 comments
  • Manuela
    Reply

    I am reading ‘the miracle morning’ right now and have started putting into practice some of the suggestions there. All in line with what you say and Caitlin state above, totally worth it to start the day in the right way!

  • Rachael Smith
    Reply

    YUM! Thanks so much these look delicious. Will definitely try the avocado berry smoothie 🙂

  • Rachel
    Reply

    Breakfast for a better mood is a great idea! I always try to eat something, even if it’s just a yogurt or piece of fruit! Can’t start the day off as a grump!

  • Tanya
    Reply

    Thanks for the inspiration. I have definitely felt low energy lately with my lazy breakfasts that aren’t filling me up.

  • Kate
    Reply

    Ok those breakfasts looked delicious! We have been changing our daily breakfasts around our house lately so these would be great to try. We used to be dedicated oatmeal eaters each and every morning followed by pancakes on the weekends. Our girls are changing and figuring out other breakfast ideas now. But absolutely, it is essential to eat a healthy breakfast.

  • Stacy
    Reply

    I always make a smoothie or have some breakfast with protein in it. So important!

  • Cerasela Bortos
    Reply

    Yummy! I must try these recipes

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