Three Must Eat Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss.  This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.  So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favourite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s unhealthy.

Breakfast Food #2: Nuts and/or Seeds

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can snack on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you can!  You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a recipe below for you to try (and customize) for your next breakfast.

Recipe (Eggs & Veggies): Veggie Omelet

Serves 1

  • 1 teaspoon coconut oil
  • 1 or 2 eggs (how hungry are you?)
  • ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)
  • dash salt, pepper and/or turmeric

Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).  In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.  Tilt pan to ensure the bottom is covered with the melted oil.  Pour egg mixture into pan and lightly fry the eggs without stirring.  When the bottom is lightly done flip over in one side and cook until white is no longer runny.  Serve & Enjoy!

Tip:  Substitute grated, sliced, or diced portion of your favorite vegetable.  Try grated carrots, chopped broccoli or diced tomato.

Looking for a quick breakfast smoothie?  Get your copy now for only $9.99 (click here).

 

References:

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  •  Outdoor Boot Camp @ Waiola Park

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    •  June 13th – July 13th
    •  Tuesdays & Thursdays
    •  10:30 – 11:45am
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  •  Vertical Training 5 Week Summer Camp

    •  June 13th – July 13th
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Outdoor Boot Camp @ Waiola Park

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  • Thursdays
  • 5:30 – 6:30am
  • get in shape outside with fitness challenges and games
  • Click Here to Sign Up and for More Information

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  •  Click Here to Sign Up and for More Information

Challenge Yourself This Summer

 Adult & Youth Summer Sign-Ups Have Officially Begun!

Summer 2017 Adult Fitness Programs

  • Group Fitness MERGE (EFS & I Noah Training)

    •  June 5th – July 5th
    •  6 Days A Week
    •  join metabolic boosting boot camps and learn self-defense strategies
    •  Click Here to Sign Up and for More Information

 

  • Restorative Functional Strength

    •  June 5th – June 28th
    •  Mondays & Wednesdays
    •  1:30 – 2:30pm
    •  geared for adults looking to get in shape and injury free
    •  Click Here to Sign Up and for More Information

 

 

  •  Outdoor Boot Camp @ Waiola Park

    • June 8th – July 20th
    • Thursdays
    • 5:30 – 6:30am
    • get in shape outside with fitness challenges and games
    • Click Here to Sign Up and for More Information

 

 

 

Summer 2017 Youth Fitness Programs

  •  Enhance Sports Performance 10 Week Summer Camp

    •  June 12th – August 16th
    •  Mondays & Wednesdays
    •  60 min. Camp: 2:30 – 3:30pm (CLICK HERE)
    •  90 min. Camp: 5:30 – 7pm (CLICK HERE)
    •  geared for 12 – 18 year old athletes
    •  360 degree youth strength & conditioning program

 

  •  Pure Power Training 5 Week Summer Camp

    •  June 13th – July 13th
    •  Tuesdays & Thursdays
    •  10:30 – 11:45am
    •  geared for 12 – 18 year old athletes
    •  athletes looking to gain explosive functional power for their fall sport
    •  Click Here to Sign Up and for More Information

 

  •  Vertical Training 5 Week Summer Camp

    •  June 13th – July 13th
    •  Tuesdays & Thursdays
    •  12:00 – 1:00pm
    •  geared for 12 – 18 year old athletes
    •  for athletes looking to jump higher and react faster
    •  Click Here to Sign Up and for More Information

  • 5 – 9 Years Old Boxing

    •  June 12th – July 12th
    •  Mondays & Wednesdays
    •  10:30 – 11:15am
    •  5 – 9 year olds looking to learn the basics to boxing and self discipline
    •  Click Here to sign up or for more info

 

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Pure Power Training 5 Week Summer Camp

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  •  Enhance Sports Performance 10 Week Summer Camp

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    •  Mondays & Wednesdays
    •  60 min. Camp: 2:30 – 3:30pm (CLICK HERE)
    •  90 min. Camp: 5:30 – 7pm (CLICK HERE)
    •  geared for 12 – 18 year old athletes
    •  360 degree youth strength & conditioning program

  •  Pure Power Training 5 Week Summer Camp

    •  June 13th – July 13th
    •  Tuesdays & Thursdays
    •  10:30 – 11:45am
    •  geared for 12 – 18 year old athletes
    •  athletes looking to gain explosive functional power for their fall sport
    •  Click Here to Sign Up and for More Information

  •  Vertical Training 5 Week Summer Camp

    •  June 13th – July 13th
    •  Tuesdays & Thursdays
    •  12:00 – 1:00pm
    •  geared for 12 – 18 year old athletes
    •  for athletes looking to jump higher and react faster
    •  Click Here to Sign Up and for More Information

  • 5 – 9 Years Old Boxing

    •  June 12th – July 12th
    •  Mondays & Wednesdays
    •  10:30 – 11:15am
    •  5 – 9 year olds looking to learn the basics to boxing and self discipline
    •  Click Here to sign up or for more info

  •  10 – 14 Years Old Boxing

    •  June 12th – July 12th
    •  Mondays & Wednesdays
    •  11:30 – 12:15pm
    •  10 – 14 year olds looking to learn the basics to boxing and self discipline
    •  Click Here to sign up or for more info

Jump Higher this Summer

 

  •  Vertical Training 5 Week Summer Camp

    •  June 13th – July 13th
    •  Tuesdays & Thursdays
    •  12:00 – 1:00pm
    •  geared for 12 – 18 year old athletes
    •  for athletes looking to jump higher and react faster
    •  Click Here to Sign Up and for More Information

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  •  June 13th – July 13th
  •  Tuesdays & Thursdays
  •  10:30 – 11:45am
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  •  athletes looking to gain explosive functional power for their fall sport
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Early Morning Exercise

“The Total Body Workout” Group Fitness Classes

At Enhance Fitness Studio we understand that the reasons people stop working out is because of boredom and reaching a fitness plateau. This is why we guarantee that you will never do the same workout twice and that you will continue to see improvement no matter how long you are with us at EFS.

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  “The Total Body Workout” Group Fitness Class Schedule (click here)

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Contact us to get started!

 

 

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Be Great This Summer

 

 

  •  Enhance Sports Performance 10 Week Summer Camp

    •  June 12th – August 16th
    •  Mondays & Wednesdays
    •  60 min. Camp: 2:30 – 3:30pm (CLICK HERE)
    •  90 min. Camp: 5:30 – 7pm (CLICK HERE)
    •  geared for 12 – 18 year old athletes
    •  360 degree youth strength & conditioning program

  •  Pure Power Training 5 Week Summer Camp

    •  June 13th – July 13th
    •  Tuesdays & Thursdays
    •  10:30 – 11:45am
    •  geared for 12 – 18 year old athletes
    •  athletes looking to gain explosive functional power for their fall sport
    •  Click Here to Sign Up and for More Information

  •  Vertical Training 5 Week Summer Camp

    •  June 13th – July 13th
    •  Tuesdays & Thursdays
    •  12:00 – 1:00pm
    •  geared for 12 – 18 year old athletes
    •  for athletes looking to jump higher and react faster
    •  Click Here to Sign Up and for More Information

  • 5 – 9 Years Old Boxing

    •  June 12th – July 12th
    •  Mondays & Wednesdays
    •  10:30 – 11:15am
    •  5 – 9 year olds looking to learn the basics to boxing and self discipline
    •  Click Here to sign up or for more info

  •  10 – 14 Years Old Boxing

    •  June 12th – July 12th
    •  Mondays & Wednesdays
    •  11:30 – 12:15pm
    •  10 – 14 year olds looking to learn the basics to boxing and self discipline
    •  Click Here to sign up or for more info
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