114. Smoothies 101, Plus Other Breakfast Options We Can Make Ahead, Part 2
03/23/22 • 35 min
1 Listener
Breakfast on-the-go is one of the many benefits of smoothies, and we’ll dive deep into these popular options – a good smoothie blueprint, what to add, what to keep away from, and some potential tweaks to your smoothie mindset! We’ll also tackle orange juice (is it even good for breakfast any more?), some nutrition drama, and yogurt and its cousin, skyr!
LET’S TALK THE WALK!
- Wellness While Walking Facebook page
- Wellness While Walking on Instagram
- Wellness While Walking on Twitter
- Wellness While Walking website for show notes and other information
- Coach Carolyn on Clubhouse: @stepstowellness
- [email protected]
RESOURCES AND SOURCES (some links may be affiliate links)
BREAKFAST, PART 2 – SMOOTHIES (AND JUICES) AND YOGURT
- Orange Juice Commercial, 1978
- How to Use Blender as a Juicer, livestrong.com
- Juice Results on CGM Video (by a fitness coach)
- Go to minute 7 for results!
- Carrie R. – LinkedIn profile
- Food Standards Dietician Reveals Link to Chocolate Firm, thetimes.co.uk
- Top Public Nutrition Adviser Faces Criticism After Receiving Money From Chocolate Industry, foodnavigator.com
- A Smoothie Franchise’s Nutrition Info
- Orange juice labels
- Some “Superfoods,” or Foods For Toppings That Have Some Nutritive Benefits
- maca
- cacao nibs
- turmeric (often combined with black pepper for optimal absorption)
- chia seeds
- hemp hearts
- flax seeds
- coconut
- goji berries
- Açai Bowl Calories and Nutrition, healthline.com
- 10 of the Worst Foods for Blood Sugar, According to CGM Data, levelshealth.com/blog
- Does Fruit Lose Its Nutritional Value When It’s Blended? livestrong.com
- Low Glycemic Smoothie Recipes
- Turmeric Smoothie Recipe (and more ways to use turmeric)
- Savory Smoothies
- Skyr
- Coconut Yogurt
Breakfast on-the-go is one of the many benefits of smoothies, and we’ll dive deep into these popular options – a good smoothie blueprint, what to add, what to keep away from, and some potential tweaks to your smoothie mindset! We’ll also tackle orange juice (is it even good for breakfast any more?), some nutrition drama, and yogurt and its cousin, skyr!
LET’S TALK THE WALK!
- Wellness While Walking Facebook page
- Wellness While Walking on Instagram
- Wellness While Walking on Twitter
- Wellness While Walking website for show notes and other information
- Coach Carolyn on Clubhouse: @stepstowellness
- [email protected]
RESOURCES AND SOURCES (some links may be affiliate links)
BREAKFAST, PART 2 – SMOOTHIES (AND JUICES) AND YOGURT
- Orange Juice Commercial, 1978
- How to Use Blender as a Juicer, livestrong.com
- Juice Results on CGM Video (by a fitness coach)
- Go to minute 7 for results!
- Carrie R. – LinkedIn profile
- Food Standards Dietician Reveals Link to Chocolate Firm, thetimes.co.uk
- Top Public Nutrition Adviser Faces Criticism After Receiving Money From Chocolate Industry, foodnavigator.com
- A Smoothie Franchise’s Nutrition Info
- Orange juice labels
- Some “Superfoods,” or Foods For Toppings That Have Some Nutritive Benefits
- maca
- cacao nibs
- turmeric (often combined with black pepper for optimal absorption)
- chia seeds
- hemp hearts
- flax seeds
- coconut
- goji berries
- Açai Bowl Calories and Nutrition, healthline.com
- 10 of the Worst Foods for Blood Sugar, According to CGM Data, levelshealth.com/blog
- Does Fruit Lose Its Nutritional Value When It’s Blended? livestrong.com
- Low Glycemic Smoothie Recipes
- Turmeric Smoothie Recipe (and more ways to use turmeric)
- Savory Smoothies
- Skyr
- Coconut Yogurt
Previous Episode
113. Breakfast: The Hows, Whats and Whys of the Littlest Meal Full of Big Controversy (incl. Make-Ahead Options)
Breakfast might be the most controversial meal of the day! Truth is, we all break our fasts at some point -- how and when are two of the questions we tackle in this episode! We’ll talk about making breakfast foods ahead of time, and how what we choose will affect our blood sugar (hello, glycemic index and load!) If your breakfast game (or your blood sugar levels) needs some love, this episode is for you!
LET’S TALK THE WALK!
- Wellness While Walking Facebook page
- Wellness While Walking on Instagram
- Wellness While Walking on Twitter
- Wellness While Walking website for show notes and other information
- Coach Carolyn on Clubhouse: @stepstowellness
- [email protected]
RESOURCES AND SOURCES (some links may be affiliate links)
BREAKFAST
- The Sleeping Brain: Harnessing the Power of the Glymphatic System Through Lifestyle Choices, www.ncbi.nlm.nih.gov
- 7 Amazing Things That Happen to Your Body While You Sleep, health.qld.gov.au
- The Thermic Effect of Food: A Review, pubmed.ncbi.nlm.nih.gov
- Protein-Packed Breakfast Prevents Body Fat Gain in Overweight Teens, sciencedaily.com
- Facts About Mealtime Sugar Spikes, webmd.com
- Data-Driven Fasting Program – Marty Kendall/Optimising Nutrition
- Tasty Ideas for a Low-Carb Breakfast, levelshealth.com
- 10 Worst Foods for Blood Sugar, levelshealth.com
- Glycemic Load and Glycemic Index
- Beneficial Effects of Higher Protein Breakfast...in Late Adolescent Girls, www.ncbi.nlm.nih.gov
- Study: Eat Protein in the Morning, theatlantic.com
- Leftovers Particularly Good For Breakfast
- Salmon and vegetables
- Any burger on top of veggies
- Add protein to leftover veggies: an egg, some mackerel, etc.
- Stir-fry or soup with protein and veggies
- Cauliflower fried rice with egg
- Cauliflower rice with almond milk, protein powder, cinnamon
BREAKFAST CATEGORIES and MAKE-AHEAD RECIPES
1) Eggs
- BST Egg Bites (modify as desired – I omit the cheese; can be frozen)
- BST Breakfast Salad (add a hard-boiled or fried egg on top if desired)
- Starbucks Bacon Gruyere CopyCat Recipe
- Starbucks Bacon Gruyere Sous Vide Egg Bites Ingredient List
- Egg Muffins (with good discussion of overall best recipe structure)
- Individual Spinach Souffles
Next Episode
115. Flourishing + A Life Most Worth Living with Kelly Reznikoff
Associate Certified Coach, Kelly Reznikoff puts positive psychology to work, explaining to us and modeling for us what it means to design a fulfilling life, one of flourishing and actualizing our potential. We turn some assumptions about happiness and well-being on their heads, and we’ll emerge with a vibrant and optimistic vision for how life can look!
***
Please vote for me as host of Wellness While Walking, as part of the Top Mom Podcaster designation from Podcast Magazine. The link to vote is here, and everyone can vote daily until April 10, 2022. Thank you for your caring support!
LET’S TALK THE WALK!
- Wellness While Walking Facebook page
- Wellness While Walking on Instagram
- Wellness While Walking on Twitter
- Wellness While Walking website for show notes and other information
- Coach Carolyn on Clubhouse: @stepstowellness
- [email protected]
RESOURCES AND SOURCES (some links may be affiliate links)
KELLY REZNIKOFF
- Website for Positive Psychology Solutions
- Email Kelly at [email protected]
- Follow Kelly on LinkedIn
- BetterUp for Individuals
POSITIVE PSYCHOLOGY, MASLOW AND MORE
- The How of Happiness: A New Approach to Getting the Life You Want, Sonja Lyubomirsky
- Motivation and Personality by Abraham Maslow – Summary
- A Guide to the Five Levels of Maslow’s Hierarchy of Needs, masterclass.com
- Flourish: A Visionary New Understanding of Happiness and Well-Being, Martin Seligman
- Seligman’s PERMA+ Model Explained: A Theory of Wellbeing, positivepsychology.com
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