Free 7 Day Breakfast Meal Plan

It’s time to change breakfast.  I know when most of you out there read this you all cringed or rolled your eyes.  I mean, breakfast is hard.  You are tired, in a hurry, stressed . . . pretty much not an ideal time to cook and not exactly the meal you want to be challenged on.  And sure you’ve heard forEVER how important breakfast is for you.  So, my question is why is this the one meal that everyone still skimps on? Do you not believe the research?  Do you not crash after an hour of eating a bowl of cereal?  If you crash, just imagine how your hard your kids crash at school with a much higher metabolism than you have.  So you need facts?  Well read this, and this and if your still not convinced, this mom has it figured out.  But research alone will not convince you, you must do it and see it with your OWN eyes.

I am about to blow your mind here.  CEREAL IS NOT A GOOD BREAKFAST.  Nope.  Not even Kashi (that was for my sweet friend Lyndi).  It is heavliy processed, full of carbs and sugars and added nutrients (which actually adds another processing step).  As Carrie states here, your body needs protein in the morning.

You can cook a healthy breakfast for your family EVERYDAY in a SHORT amount of time.  It may take you an extra 10 minutes, remember that this precious 10 minutes gives you and your kids hours of better thinking, better focus, better moods and better food choices during the rest of the day.  If teachers are calling you about your child’s behavior or lack of focus, I dare to say a breakfast change may be the answer.

Here are the basics of a good breakfast

1.  Protien ( via eggs, meat)

2.  Good fat ( via nuts, avocado )

3.  good carbs ( veggies, fruit)

Simply4 is starting a 7 day breakfast challenge.  For 7 days commit to no cereal, no pop tarts, no pre-made frozen waffles or pancakes, no donuts and feed your family protein packed REAL food for breakfast.  In 7 days we want you to see the difference in your and your families productivity, energy and mood.  Now, with that said, I will not leave you hanging and lost and wondering how to begin and what to do.  I have made a 7 day breakfast meal plan for you to download complete with daily menus and recipes using some of our favorite and fast breakfast recipes! YOU CAN DO THIS!

To get your free 7 day breakfast meal plan download it here!

7 days.  Thats all.  Come back and tell us how your 7 days went! I think you will find that it really doesn’t take much more time to get a HUGE benefit!


4 Steps to A Better Mood

Four Simple Steps to Healthy Living and Better Moods

When Summer asked me to be a part of Simply 4, I was thrilled!  I’ve wanted to write about food for a few years, but it was Summer’s request that gave me the direction and outlet and, if we’re being honest here, a swift kick in the pants to just start writing.  Thanks, Summer!

I want to begin by sharing four simple steps I took to improve my mood through better eating.  I’ve implemented and adhered to them while sticking to a fairly restricted budget. (Turns out, moving 2,000 miles across the country is ALMOST as expensive as going to school in Seattle…while living in Portland.)  These simple steps revolutionized my moods, my energy level, and my immune system.  It also drastically changed my husband’s mood for the better.  Oh, I almost forgot to mention: we both lost weight.  Over the last two years, we’ve lost well over 100 lbs between us.  These are the first steps we took, and I’m so happy to share them with you.

Step One:  Purge the processed foods from your pantry.

A staggering amount of buzz is out there about how awful processed food is.  Most of it is true.  The main reason why processed and pre-packaged foods are potentially harmful isn’t because of GMOs or artificial ingredients, it’s because they bypass our natural digestive processes.  When all of our food has been bleached and processed, enriched and refined, our bodies do very little of the break down.  This eventually robs our bodies of important enzymes, nutrients, and minerals and leads to malnutrition.   I know it’s crazy, but it’s true.  I also know many of you are thinking of all that lovely food in your pantry that will just be wasted if you throw it out.  I know it seems like an indulgent and extravagant move to toss it.  It’s not.  Consider those dollars-spent-and-never-eaten as a charitable contribution to your family’s health and well-being.  They probably won’t thank you immediately.  Sorry.

Step Two:  Water is life, so drink deep.

As a country, we are dehydrated.  We drink coffee (I’m so guilty of this), sodas, tea, milk, whatever.  But really, we need water.  Water is essential for our bodies, and specifically for healthy kidney function.  Our kidneys are like the Britta water filters for our whole bodies.  They pass the good nutrition to our blood stream and cells, and eliminate harmful toxins.  Have you ever had a dehydration headache?  They’re sneaky and you usually don’t see them coming until it’s too late.  Those toxins have built up and you need to push them out!  Water is essential for delivering good nutrients and flushing out the junk.  It is also essential for mood stability, memory, and focus because it gives your brain a boost.  So drink up!

Step Three: Sugar is Kryptonite so cut it out, Superman!

It’s true.  Sugar is evil.  It’s sticky-sweet handprints are all over your broken immune system causing chronic inflammation, mental weakness, yeast overgrowth, excess mucus, infection, lung congestion, diabetes, high blood pressure, hormone imbalance, and decreased liver function.  And if sugar is evil, High Frutcose Corn Syrup is the devil himself.  It also spikes estrogen in the body, and can cause mild to severe mood swings.  Don’t believe me?  Cut it out entirely for a couple of weeks, then eat a candy bar and observe what happens.  Do you get a hot flash?  Do you become irritable, overly energetic, depressed, exhausted, or anxious?  Do you feel your blood pressure rising and your ability to deal with stress declining?  Sugar wrecks your whole body.  Cane sugar, corn sugar, beet sugar, processed agave and honey are all the same to your body. The same goes for white flour, white rice, and white potatoes since these foods spike your blood sugar just the way regular sugar does.  Sugar substitutes like Splenda (sucralose) and Equal (aspartame) are even worse for you, so cut those out, too!  Try liquid Stevia or Erythritol, which are both excellent sources of natural sweetness that will help you kick your Kryptonite sugar habit.  For real.

Step Four:  Protein is your best friend, so learn to love it.

Does your morning coffee and Starbucks scone just not cut it?  You need some protein.  Put down that muffin or bowl of cereal, and pick up an egg.  While you’re at it, give an egg to your kids and/or significant other.  Eat some Ezekiel bread with almond butter.  Don’t have much time?  Get a scoop of your favorite organic whey protein shake and mix it with some unsweetened almond milk and feed your muscle tissue and grey matter. Protein gives you brain power, stabilizes blood sugar, boosts  your metabolism, and evens out your mood.  Instead of reaching for a handful of convenient crackers for a snack, grab a handful of raw nuts.  You’ll feel loads better, and you’ll be nicer to everyone.  I promise.