Healthy living for busy people


All Stories, Nutrition

Breakfast Swaps

We all know it’s important to start your day on the right foot. Having a balanced and healthy breakfast keeps you fuller longer and studies show you will be more inclined to make healthier choices as your day continues. If you’re not hungry right upon rising, have some lemon water or herbal tea to kick-start your digestive system and your day!

Protein Smoothie (instead of) Fruit Juice

Brush off that old blender and let’s get mixing. One of the easiest breakfast options out there is to simply toss everything in the blender and go! Fruit smoothies and juices, although refreshing, are loaded with sugar. Starting your day off with a massive fructose hit will only send you downhill after the buzz and starving an hour later. Instead, get a healthy dose of vege, protein, fat and some fruit by making your own smoothie you can take on the go. Include a big handful of greens, a tablespoon of coconut oil, handful of berries, splash of almond milk, all natural protein powder if you like … blend, pour, enjoy.

Chia Seed Pudding (instead of) Cereal

A typical breakfast cereal (also known as a bowl of highly processed sugar fix) is actually one of the worst ways you can begin your day … sugar, wheat and dairy are unfortunately not going to keep you energized. Instead, pour 3-4 tablespoons of chia seeds into your bowl, cover with hot water or a milk alternative of your choice and let sit for 10 mins or more. Add in raw nuts, sliced banana or berries and sprinkle with cinnamon or a bit of honey. Chia seeds provide you with a ton of fibre and protein as well as great healthy fats that support your digestion and keep your hormones happy!

Avocado Toast (instead of) Peanut Butter Toast

Loaded with sugar, unhealthy fats and a host of other additives, peanut butter (even when it says all natural) is just a recipe for disaster. Go back to basics with real food and spread ½ – a whole avocado on instead. Filled with healthy fats, avocados help promote great skin and balanced hormones! Try and choose a flax, multiseed dense bread (we love Ezekiel bread) and sprinkle your avo with some sea salt, cracked pepper and lemon juice. You’ll be satiated well until lunchtime!

Veg Omelette (instead of) Fried Eggs

Eggs are such a great way to get a whole lot of protein, and quality fat, in one go (half of the protein is in the yolk, so please don’t do any ‘egg white business’). Chockfull of vitamin B’s and extremely high in sulphur, it helps create shiny hair, strong nails and glowing skin. Instead of just having your quick fried egg in the morning, try adding a variety of greens and other veg in an omelette or frittata. That way you get in that much more vitamins and nutrients in one meal (bonus)!

Fruit + Nuts (instead of) Store bought Muffin

Although this one isn’t very similar to the other, we all have mornings where we’re running late and end up grabbing whatever is at the nearest café. Steer clear of baked goods (especially first thing in the morning!), as they are only loaded with high sugar and bad fats. Instead, grab some fruit and a pack of unsalted nuts or trail mix for a quick snack that provides you with some fat, protein and carbs.