Reflections from Cloud 29

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On September 27th, 2014 I turned 29 years old. Ive made it to my last year in my 20’s and I plan on making it COUNT. Its the end of an era leading into a bright new one. It’s the perfect time to let go of what has been and create space for what will be in the decade to come.

This past year has been quite the roller coaster ride: there have been accomplishments, there have been challenges, there have been adventures, and ah-ha moments. Throughout it all this is one thing I’ve learned:

“There are only two ways to live your life.  One is as though nothing is a miracle.  The other is as though everything is a miracle.” ―Albert Einstein

I think you can tell which perspective I take 😉 There will always be ups and downs in life, but ultimately, at the end of the day, that’s what makes each of us who we are.  Which is why you have to learn to accept both the good and the bad that falls on your plate with grace.  Because everything in life happens for you, not to you.  Everything happens at exactly the right moment, neither too soon nor too late.  For everything you lose, you gain something else; and for everything you gain, you lose something else.  You don’t have to like it, but it’s just easier if you choose to make the most of it.

Living a positive, present life is a daily practice. But it’s worth it. You are worth it. And its up to you to make every second count. So pay close attention to your outlook on life. Like Albert Einstein said, your attitude directly determines how well you live your life. Every day you can either regret or rejoice; it’s your choice. Good or bad, when you choose to celebrate every moment, you create a life of meaning and purpose.

I believe that birthdays are a chance to take a step back, reflect, and fully appreciate the miracle of being alive. After all, the birthday is a celebration of life itself; not just parts of it but of ALL of it. You’ve got to take the good with the bad, smile with the sad, love what you’ve got, and celebrate what you’ve had. 

In the end, loving your life is about trusting your intuition, taking chances, losing and finding happiness, cherishing the memories, and learning through experience.  It’s a long-term journey.  Laugh at the confusion, live consciously in the moment, and enjoy your life as it unfolds – struggles and all.   Life doesn’t have to be perfect to be wonderful and in every moment you can find miracles. 

What makes life amazing?  What makes a moment worth remembering? What are you choosing to celebrate today?

If you liked this post or know someone who could benefit, please share it on Facebooktwitter, or email. More great content is headed your way every week to help you live a happy, healthy life! 

And If you’d like to CELEBRATE life with me,  please join me at my Annual birthday bash benefit party at the W San Francisco. Last year’s ‘Palazzo’ birthday party at the Westin St. Francis was such a fun success that the birthday friends are getting together once again to host another epic event, this time with a heavenly “CLOUD 9” theme.

Urban Dictionary defines “Cloud nine” as the following: 

noun, Informal. 1. a state of perfect happiness (usually in the phrase “on cloud nine”). Perfect happiness to me is living in the moment and ENJOYING life with people I love 🙂

How do you dress your “heavenly” best? White and Blue cocktail attire and you can add angel wings, halos & any other ‘heavenly’ accessories if you want to get into the theme even more. Or spice it up and take the devil approach…. leave the stretchy pants at home and get classy with us!

We will have 2 floors, upbeat dj’s, Tim, Raj & Pang’s live band Rainbow Party performing & more special surprises.  100% net proceeds of our birthday party will benefit hackcancer and other local charities. Please feel free to invite other amazing friends too, the more the merrier and we can’t wait to celebrate with you! Click the link below for tickets :

http://www.eventbrite.com/e/cloud-9-annual-birthday-bash-benefit-party-registration-13254521631?aff=fb

I just want you to know how grateful I am for each and every one of you. In life its not about where you go but who you travel with, the experiences you enjoy, and the memories you create. Thanks for being a big part of the journey 🙂 Looking forward to sharing this new year with you. 

With birthday love and gratitude,

Caroline

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How Important is a Rest Day?

How Important is Rest Day? Most exercisers know that getting enough rest after exercise is essential to high-level performance, yet some still over train or feel guilty when they take a day off. Here’s the truth about rest days, why it’s important, and how you can make the best of it for your fitness program. 

how important is rest day

I went for a beautiful run with a friend the other day. She was a collegiate athlete who upon graduating moved into medical sales full time. Her background in sports ingrained in her a very active lifestyle and she works out every day. On our run, she asked me to join in for an upcoming sunday workout. “I wish I could” I sighed, “but Sunday is my rest day.” It led into a conversation about how difficult it can be to take a day off from exercise (especially when it’s such a valuable part into your lifestyle). “How important is a rest day after all?” she inquired. And it led me to begin this post….

Most exercisers know that getting enough rest after exercise is essential to high-level performance, yet some still over train or feel guilty when they take a day off. Here’s the truth: Rest days are an essential part of training and when you get the MOST from your time in the gym. Exercising  creates tiny tears in the muscles. When you allow the muscles to rest, the tissue is able to repair itself using proteins and amino acids. This creates stronger muscles over time, which appear leaner, especially combined with the fat-burning process. It’s this rebuilding process that makes you tougher so refusing to take rest days will negate all that hard work you’ve done in the gymWhile it may feel like you’re slacking and make you worry that you won’t build strength or increase speed or lose weight, time off allows your body and mind to fully recover and grow.

Think about how you feel after a poor night’s sleep: Your cognitive skills are fuzzy and your body starts to fall into a catabolic (breaking down) state, which can skyrocket stress, sap muscle strength, and cause mood shifts. The same fatigue happens on the body when you don’t allow it to recover properly from exercise. Never taking a day off sets the body up for a breakdown. You become more susceptible to severe muscle soreness, a suppressed immune system, a decrease in strength and performance. Not only that but over time over-training can also cause irritability, mood swings, excessive fatigue, weight gain (oh yes!), heart-muscle damage, thyroid dysfunction, brittle bones, amennorrhea (losing your period), and overuse injuries which can have life-long impact. Not to mention the mental health complications that can come from too much working out like OCD, depression, and anxiety.

That being said, taking rest days can actually be the hardest part of a training program for some. Sounds like an oxymoron, but for some of us, forcing ourselves to leave the running shoes, not go to yoga with friends, or step back from the weight rack and hot-step ourselves out of the gym is a very real challenge.

rest day funny image

People often worry that taking a rest day will set them back in their training and delude themselves that somehow they’re the superhuman exception but in reality not resting will catch up with you. Even Olympians take rest days. But seeing as there are a lot of misconceptions about resting, here are my suggestions for making REST days a healthy part of your training:

1. Rest days are a MUST (aka non-negotionable!). Get in the mindset that resting isn’t “cheating” and that your body deserves time to reap the benefits from your training. Remind yourself that time off is actually PRODUCTIVE: You are allowing your body to grow stronger!

2. Regularly assess How Often Should you Rest. Everybody’s body is different and how often you need to rest is unique to you and your current training load. Its best to play around with different rest day frequencies to see what feels best to your body. As a general guideline: If you are starting out with a new exercise program or are a beginner exerciser, rest every third day (that is, exercise two consecutive days and rest the third). More experienced exercisers should take a recovery day at least once a week. In addition, its a good idea every eight weeks include a week where you decrease your training load and/or cross train with new, different activities. Regularly look at your training program and intensity to define how often you should include rest days week to week.

3. Schedule the day. Plan ahead for rest days. They have a place in every workout program – you can even call them periodization if you want to sound fancy at the juice bar. Just don’t be too rigid about your plan. If you wake up one morning feeling extra sore or sick, just take some time off.

4. Define what “Rest” means to you. How inactive you are on your rest day depends on the intensity of your workouts leading up to it. For example, if you are killing it in the gym day in and day out, your rest day should be a day completely off from taxing your body. You might go for a casual walk at most, but no great effort to do more physical work than necessary should be made (read: no gym!). However, if your workouts have been light to moderate intensity all week or you’re a beginner exerciser, you can take a more active recovery day. That might include playing a sport outside, taking a yoga class, or going for a longer walk. Everybody’s body is different and how you rest will vary week to week. The important part is that it HAPPENS and that it is part of your training plan.

5. Take a Mental Break as Well. Don’t forget that any activity you do on your rest day should also help your mind take a break. Whether that’s journaling, a cooking class, an evening with friends, a walk in the park, or taking the dog out with your spouse, do whatever clears your head and stops you from thinking about counting reps or reaching your goal. You’ll be fresh and ready to train once you’ve had mental time off.

6. Eat a normal, healthy, balanced diet. Just because you didnt work out doesnt mean you should drop your healthy nutrition habits. Don’t restrict your calories because you didn’t “earn them” from working out or binge on sweets if you feel guilty from not exercising. Maintain a normal, balanced, healthy diet and eat mindfully!  Pay attention to your hunger and eat till you are satisfied (not stuffed). Nutrition is a big piece of recovering right – you have to nourish your body with good foods in order to come back stronger. Eat healthy no matter whats on the workout agenda. Good in = good out. Keep it up!

7. Get enough sleep. Nothing messes up your system more than not getting enough shut-eye. One of the symptoms of over-training is having a hard time falling asleep and/or insomnia which can start a vicious cycle of over-exercising and under-resting. Make sleep a priority and get the hours you need nightly. It may be hard to get to bed on time, but its a habit worth working for. you deserve to feel good and recover right.

8. Do something for your mind and spirit on your rest day! Remember: fitness isn’t about looking good. Its about mental health, life satisfaction, and energy levels. On your rest day, focus on the OTHER parts of you that can use self care. If you have a hard time not working out, it may help to build hobbies and habits outside of fitness. Remember: when working out becomes your life, you need to work on your life.  Call a friend, take a class, meditate, take up a hobby – anything you find that helps give your mind and spirit a workout. Need some ideas that dont require burpees?  Click here for my suggestions on “Mental and Emotional Self Care” strategies for success! 

How do I recover and rest right? Watch this quick video where I share my recovery tips for success with Sara Plummer of “Get healthy, sexy, happy!”

Learning when and how to rest is a constant process and a balancing act. I am by no means perfect –  I’ve struggled with my propensity to workout too much and too hard. But this is why I’m writing about it. I rest now. ( I still have crazy moments… dont we all?) but resting is a valuable part of my healthy lifestyle. And it’s made a huge difference. Exercise will always be a balancing act and finding the right balance will take constant tweaking and adjusting as your life evolves and changes. But once you learn to embrace the rest day as not just an “off day” but a “productive-in-a-behind-the-scenes-ways” day it’s a lot easier to recover right. The most important thing about rest is that it happens and that you get healthier, stronger, and happier over time 🙂

What’s your philosophy on recovery? How often do you take rest days? Do you schedule them into your weekly workout plan, or go on an as-needed basis? Leave your thoughts as a comment below, Id love to hear from you. 

Heres hoping we all keep growing stronger and finding balance in work, training, and life. Sending you lots of love and rest,

Caroline

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

If you liked this post or know someone who could benefit, please share it on Facebooktwitter, or email. More great content is headed your  to help you live a happy, healthy life! 

 

Food for Thought: “Fitspiration”. Motivating or Body Shaming?

I love to read and spend a lot of my free time wrapped up in my kindle (oh how I miss real physical books). While I love books, Im also an avid Blog subscriber and follow many for inspiration, information, and pleasure. I came across this article on “Fitspiration” by Lindsay and Lexie Kite of the Beauty Redefined and found it to be a powerful piece worth sharing. Read their amazing thoughts below on why “Fitspiration isnt so motivational”:

“If you are on Facebook, Pinterest, or Twitter, you have seen fitness inspiration images just in time for “the holidays” or “bikini season” or your “big day” to motivate you to “get fit” – we call them “fitspiration.” They are almost always images of parts of women without heads or faces. They are always very thin, surgically and/or digitally enhanced, tanned, oiled up parts of bodies with text like this:

Look good, feel good.

Unless you puke, faint, or die, keep going.

Girls who are naturally skinny are lucky. Girls who have to fight to be skinny are strong.

No matter how slow you’re going, you’re still lapping everyone on the couch.

If you haven’t posted one of these pictures on one of your social networking sites, one of your well-intentioned friends has. I promise. Pinterest itself is a site designed to help people collect images that inspire them, for heaven’s sake. And while a slogan and image motivating you to get out and move and live and do is a beautiful thing, so many of these “fitspiration” messages floating across the web must be exposed for what they are: shame-inducing, objectifying, limiting ideals that keep women in their places as objects to be looked at above all else. 

Ever heard of a thing called “thinspo” or “thinspiration?” It’s an online world of thousands — even millions — of females who share and collect pictures of very thin women as inspiration to keep up their eating disorders. It is a saddening and terrifying world of females banding together to literally get thin at any cost, and thousands of girls and women die every year in this pursuit of thinness. But Beauty Redefined is here to reveal truth — to speak about things as they really are — and we echo Charlotte over on The Great Fitness Experiment“Fitspo may be thinspo in a sports bra.”

It is.

So we are here to provide you with a few ways to determine if the fitness inspiration you are viewing is healthy and motivating you toward real health goals or keeping you imprisoned in a body that is to be looked at above anything else. You are capable of so much more than being looked at. And if you believe that, it puts fitness back into focus as a way to improve your physical health first and foremost.

1. Be very aware of any “fitspiration” that is advertising something. Every company that hosts these ads, all profit from these “girl power!” messages that look so empowering on first glance. The problem with so many of these is what Virginia at VirginaSoleSmith.com calls “a lot of big, fancy girl power talk to sell us stretchy pants and sports bras. This is fine if you’re in the market for some new stretchy pants or a sports bra; not fine if you’re hoping their marketing materials will teach you something profound about yourself.”

fitspiration 1See this bit of fitspiration floating around online? It has effectively chopped a woman into just a part of her — without a head as is so often done in objectifying but totally normal and harmless-looking media. This part of her also happens to be sexually alluring to men, which is so often the case in this same objectifying but totally normal and harmless-looking media. Her hand is placed in her pants in a way that looks very reminiscent of a woman about to pull down her pants in a sexually alluring way. Her hip bones, navel, and cleavage are highlighted by the lighting of the shot, which say nothing of fitness or whatever the “it” is spoken of in the text. This text is open for interpretation so the “it” can be a well-meaning physical fitness goal, but the image would lead one to assume it is a look — a vision of oneself — that is the goal. A sexually appealing, “to be looked at” goal that leaves little room for worrying about internal indicators of health or meeting a fitness goal like hiking to the top of that peak or finishing that race or getting your heart rate up every day.

Pay attention to the advertising so often being done in these “fitness inspiration” messages and you will see what is really being sold here. Is it a message of real health and fitness or a message asking you to commodify yourself by buying sports bras, yoga pants, the latest fitness DVD, etc. to appear a certain way. Advertisers are VERY GOOD at framing their messages as an empowering “You Go Girl!” message with their fists in the air cheering you on. But pay attention to their swift move from using that pumping fist to cheer you on, to punching you in the face for not being enough. If you do not have rock hard chiseled abs, the right workout outfit, etc., you are not good enough until you do. These advertisers will make sure you know that, because their profit depends on your wallet and your beliefs about yourself. They’ll make sure you know you must work for “it” every second. Of every day. For the rest of your life.

2. Next time you see one of these “fitspiration” messages, please ask yourself how it makes you feel. If these images and texts motivate you to respect your body as something that can do so much good, make and reach fitness goals, and maintain health that will keep you happy and able, then they are appropriate for you. If they motivate you to worry about being looked at or to improve parts of your body to meet a beauty ideal you see in media, you must be aware of this. Virginia at VirginaSoleSmith.com so concisely says, “Pay attention to how it makes you feel to be ‘inspired’ by lots of photos of a largely unattainable beauty ideal. Because that’s what rock hard abs are, after all. Yes, sure, core strength is important for your health. But pictures of bikini-clad, chiseled muscles beaded with sweat? That’s about pretty, not about health.”

If these images and messages categorized as “fitness inspiration” actually inspire body shame — you feel ashamed of the beauty ideals you cannot reach and want to hide or judge your body or covet other women’s bodies — then these messages are not inspirational at all. They trigger you to feel anxiety, hopelessness, and ask you to resort to extremes to get somewhere largely unattainable for healthy people. I just finished writing 150 pages of my best work to date to culminate my Ph.D. competency examinations on all these issues Beauty Redefined brings to light, and the most powerful quote struck me hard. It has everything to do with the fitness inspiration we are discussing here:

Taught from infancy that beauty is woman’s scepter, the mind shapes itself to the body and roaming round its gilt cage, only seeks to adorn its prison.” (Wollstonecraft, 1792)

This woman hundreds of years ago described what girls and women growing up today are asked to do every second of every day for the rest of their lives. We are asked to believe our power, our very identities, our worth, all lie in our bodies because we ARE our bodies. So we are asked to fix every part of our bodies – from the wrong-colored roots of our hair to the scratchy bottoms of our feet and every new flaw in between (baggy fitspiration 3eyelids, insufficient eyelashes, saggy knees, cellulite, stretch marks, and every other sign of life). Men are not asked to fix these “flaws” because this is women’s work — a work that must last a lifetime. We are advertised in media to ourselves as parts of ourselves to encourage us to view ourselves as simply parts in need of constant maintenance and perfection. We are asked to believe we are our bodies and nothing more, and we are asked to adorn the prison that we must reside in every second. Of every day. For the rest of our lives.

Now look again at those “inspirational” fitness messages. Are those messages carefully crafted to appear to be health and fitness inspired, only to sell you a product, keep you fixated on parts of yourself that have nothing to do with your actual health and physical fitness, and keep you roaming around your prison? Our bodies are not prisons — they are gifts that allow us to live and breathe and act and do and be. But when we believe we are only bodies, and health is simply making those parts look presentable and beautiful to people looking at us, we are at once prisoners and the prison guards.

3. We borrow from the fantastic Virginia Sole-Smith again for our last very important point: “Any motivational statement that has to diss another type of body in order to make you feel good about your body? Not. Helping. Anyone.” You’ve seen those photos of Marilyn Monroe vs. Nicole Richie with the words: “When did this become hotter than this?” or some variation. Ugh. When we pit female against female, we get nowhere fast. We continue minimizing each other to our bodies EVERY TIME we judge each others’ bodies, comment on them, even compliment each other.

fitspiration 4One thing Lindsay and I mention at every speaking engagement is this: We have been taught from a young age that girls are to be looked at. So we compliment little girls on how pretty they are and little boys on how funny/rambunctious/smart/anything else they are. When we greet another female, we so often compliment her on her appearance: “Have you lost weight?” “I love your hair!” “Is that a new outfit?” But reverse that scenario. When guys greet each other, how often do you hear them minimize each other to their bodies and appearance? I almost NEVER hear a man say “Is that a new outfit?” or “Your hair looks great today!” to another man, because they do not learn they ARE their bodies like females do. We are capable of so much more than being looked at, but when our dialogue revolves around our bodies and we judge other women’s bodies, we are not getting anywhere progressive or happy or healthy. So next time you see a “fitspiration” post that pits one woman’s body type against another, please comment on it and link to this post!

So where do you turn for fitness information and happy inspiration?! If you are seeking positive inspiration to get fit and healthy and respect your body as something so powerful and capable of more than being looked at, we can help. That’s why Beauty Redefined is here! Check out our in-fitspiration 5depth look at the Body Mass Index (BMI) that has a shocking history and completely flawed present status. Get going on making 2012 the year of the Body Hate Apocalypse by setting real health and fitness goals. We’ve got a fantastic list of them here. Read why fat shaming and focusing on numbers on the scale won’t get us anywhere in terms of real health here.

You are capable of much more than being looked at. When you believe that, you break free from the prison walls that keep you confined to your body, pitted against every other woman/prisoner in her own individual cell, always monitored by a gaze that controls your beliefs about yourself and your actions. Beauty Redefined is here to shine a light in on that lonely prison cell and remind you what you are capable of in a world so badly in need of you — not a vision of you — but all of you. Thank you for joining the fight!

This post originally appeared on Beauty Redefined.”

I connected with Lindsay to thank her for writing this piece and ask to share her thoughts in this space.  In the image obsessed world we live in today,  having a positive, confident body image and healthy relationship to exercise is extremely challenging. You are constantly surrounded by the message that if you just had “six pack abs”,  “worked harder for it”, or a “drowned yourself in sweat” you’d be happy and successful. Well we all know thats NOT true, but if you are around anything enough it influences you. I am grateful to Lindsay and Lexie for writing this piece and reminding us to be a critical viewer of social and media messages.  Its so important to have regular reminders to be a conscious consumer and protect your mental health from images that make you feel negatively about yourself. SHARE this post with anyone you feel could benefit from a little awareness on this subject or body image boost on Facebooktwitter, or emailA healthier, happier world starts with a healthier, happier mind. You are the change. Thank you for being amazing!

Where do you stand, how do you feel? Do these images motivate you towards health or make you feel badly about yourself? Leave your thoughts in the comments below, Id love to hear your opinion! 

Yours in gratitude,

Caroline

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Healthy, Fast, and Easy Breakfast Ideas

Start your day right with these healthy, fast, and easy breakfast ideas. Choose these foods for more energy, health, and fitness.

breakfast ideas

Are you too busy for breakfast? Not hungry in the morning for a meal? An only coffee till noon kinda girl? Well you may be doing your body a huge disservice by skipping out.  Many miss breakfast to try and save time or even believe that eliminating breakfast will help them lose weight. WRONG! Skipping a morning meal will actually slow you down and make maintaining a healthy weight harder for you. Nobody’s body or brain likes going without fuel till lunchtime, forgetting breakfast will force your system into starvation mode and cause your metabolism to shut down. Even if you dont feel hungry, a little bit of nutrition in the morning goes a long way.  Making time for breakfast and creating a morning meal habit could quite possibly be the routine that helps you maintain a healthy weight, feel great, and power up a full work day. Here are a few reasons a healthy breakfast is important:

Health Benefits of Breakfast

  1. It kick starts the metabolism – speeding it up, and therefore helping you burn more calories rather than storing them as fat.
  2. It boosts nutrient intake – breakfast eaters have a higher fiber intake and significantly higher intakes of vitamins and minerals, especially calcium, iron and magnesium. That is of course if you choose to eat a nutritious breakfast rather than a coffee shop muffin 🙂
  3. It helps prevent binge eating – Ever go too long without eating and then overeat at the next opportunity of food? Eating a balanced breakfast will help regulate your hunger, keep blood sugar levels stable, and prevent you from bingeing on sugar, processed carbs, or other unhealthy foods. It also will help you end the late night eating habit that keeps so many from achieving their weight goals. 
  4. It improves memory and concentration – people who eat a healthy breakfast concentrate better, are more efficient, and have an improved mood, in comparison to those who skip breakfast. Makes sense – when your brain gets fuel it USES it for power.
  5. Weight maintenance – people who eat breakfast are more likely to maintain a healthy weight. All the reasons above should help you see why breakfast is essential in boosting metabolism, preventing bingeing, and improving your body’s ability to perform.

It doesn’t take a lot to create a breakfast habit, in fact you can whip up a fabulous morning meal in less than 5 minutes. There are many fast, easy, breakfast ideas that don’t require a lot prep work or effort. Here are a few nutritious ideas to get you started on brainstorming a few breakfast ideas that work for your busy mornings on the go. 

breakfast ideas

Healthy, Fast, and Easy Breakfast Ideas To Power you Up for Your Busy Successful Life:

  • Overnight Oatmeal. I make this the night before and its ready to go in the morning. Im addicted and love all my flavorful toppings! Click here for my growing overnight oatmeal recipe. I use these gluten free oats: Bob’s Red Mill Gluten Free Whole Grain Rolled Oats, 32 Oz
  • Sliced banana mixed up with 2 tbsp of almond butter and a sprinkling of toasted shredded coconut. 
  • All Natural Protein Bar with less than 15g sugar (you gotta watch out for sugar!)
  • Green Protein Smoothie. Another great way to boost your nutrition at the beginning of the day Click here for a sampling of some of my favorite Green smoothie recipes. 
  • Natural yoghurt with a sliced apple, berries, and a teaspoon of ground flaxseeds on top.
  • Blackberries mixed up with ricotta, ½ teaspoon honey and grated lemon zest.
  • Swiss muesli – combine 2 cups of rolled oats, and 1 cup milk of choice, cover and refrigerate overnight. In the morning add 2 grated apples, 1/4 chopped hazelnuts, and 200g of natural yoghurt and a drizzle of honey, mix well (serves 4).
  • Egg Whites + half an avocado + berries. Takes 15 minutes and its amazing! 
  • Toast + an avocado + tomatoes. Another quick, out the door meal.
  • Sliced tomatoes topped with cheese and grilled, served with a hard-boiled egg.
  • A egg fried in coconut oil and served with sautéed mushrooms, tomatoes and spinach.
  • Large lettuce leaf filled with grilled bacon, a little cottage cheese, tomatoes and spinach, roll up and eat.
  • Fruit smoothie. Great option if you arent down with green drinks yet 😉 Add a handful of berries, half a frozen banana, a large handful of spinach and a cup of milk to the blender with one teaspoon of ground flaxseeds.
  • Dried fruit and mixed nuts. For those of you who arent as hungry in the morning or on the go, this may be a good option for you! Portion out a serving in a plastic bag and eat on the way to work with a thermos cup of milk, green juice, etc.
  • Breakfast ‘burrito’ – scrambled eggs, chopped tomatoes (or salsa), and a little grated cheese, wrap up in big lettuce leaf and eat.
  • Cottage cheese mixed with sliced fresh pineapple.
  • Kippers or smoked salmon with cooked tomatoes, mushrooms and onions.  
  • Fresh figs halved and wrapped in prosciutto slices.
  • Scrambled tofu, with onions, and peppers, a dash of light soy sauce, and stir-fry with a little olive oil, serve with a small bowl of mixed berries.
  • Lean ham or turkey rolled up in a lettuce leaf with grated cheese and a dollop of salsa.
  • Sliced melon tossed in a bowl with the pulp of one passionfruit, topped with natural yoghurt, and a handful of chopped nuts.
  • Protein blobs: 1 cup natural peanut butter, 4 scoops of whey protein powder, 1 tsp vanilla extract – put everything into a bowl and mix, or use a food processor. Then form into balls and roll in crushed nuts or coconut (optional). Makes about 14. I use this all natural protein powder.
  • Vanilla chia pudding – add 13.5 oz can of coconut milk, 4 tbsp honey, 1 tsp vanilla extract, and 1/4 tsp cinnamon to a jar with a tight fitting lid and shake vigorously. Then, add 1/4 cup chia seeds and shake again. Place in the fridge and wait for roughly 30 minutes for the mixture to set. Make the night before for a quick breakfast next morning (recipe source).

You think you feel good without breakfast…. imagine how great you’ll feel WITH it. Carve out 5 minutes in the evening to prep a nutritious breakfast for yourself for the morning. Grab and go and you are out the door with more energy than a superhero.

What is your #1 healthy, fast, and easy breakfast? Leave your favorite morning meal as a comment below, Id love to hear from you! And as always, if you liked this post, please share it with your friends on Facebooktwitter, or email. 

With Gratitude,

Caroline

Want to build a balanced body? Check out my book, Balanced Body Breakthrough and get your mind, body, and spirit in great shape so you can love your life.

I put my heart and soul into my wellness programs and customize my services to benefit the unique needs of the company and the individuals within it.  If you are interested in scheduling a consultation to discuss ways we can work with together and improve the health of your company, contact me at: carolinejordanfitness@gmail.com

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