Protein Breakfast #BeBetter52

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You know what nutritionists and moms always say: “Breakfast is the most important meal of the day!” While breakfast IS the most important meal, it’s time to put away the cereal, forgo the donuts, and break out the protein. Protein is an important part of any meal, yet sometimes it’s easy to overlook in our breakfasts. Protein doesn’t just start and stop with bacon and eggs. This week’s challenge is to have protein in the morning, specifically something new or something you haven’t eaten in a long time.

There are many ways to include protein in breakfasts: make homemade protein bars, add protein to pancakes, blend a smoothie with whey or plant-based protein, or eat eggs. Eating a high-protein breakfast is beneficial for many reasons. Your blood sugar levels will not spike and then suddenly crash; you will feel fuller as a result of eating a high-protein breakfast; you are more likely to make healthier food choices throughout the day. In addition, when you consume high-protein sources, you also consume nutrients like iron, vitamin C, calcium, and fiber. A high protein breakfast helps fuel your metabolism! Those who skip breakfast risk becoming increasingly resistant to insulin, a hormone important in helping your body use glucose to provide energy for basic activities. In addition, insulin resistance is associated with increased risk for diabetes. One large study even found that breakfast skippers were 4.5 times more likely to be heavy than those who ate breakfast.

As you plan your high-protein breakfasts this week, be creative. You can choose a different recipe for each morning or, if you know your week is going to be hectic, you can meal prep quick recipes for the whole week Sunday evening.

 Add Protein Powder to your pancakes

Add Protein Powder to your pancakes

Stuck on ideas? Let us help you!

Here is a great recipe for a high protein spinach, mushroom and egg white frittata.

Ingredients:

 Or to your smoothies

Or to your smoothies

  • 2-3 brown mushrooms, sliced

  • handful of fresh spinach

  • 1 cup egg whites

  • kosher salt

  • 2 tablespoons grated parmesan cheese

  • hot sauce if desired

Steps:

  1. Preheat the oven or toaster oven to broil.

  2. Spray a 7-inch non-stick fry pan with cooking spray and heat on medium heat. Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice. Add the fresh spinach and cook for 1-2 minutes or until the spinach has wilted.

  3. Whisk the egg whites in a bowl until light and frothy, add a pinch of kosher salt and pour into the mushroom and spinach mixture. Sprinkle with 1 tablespoon of the parmesan. Let the eggs cook undisturbed until the edges of the egg whites start to cook through and turn a more solid white. Gently lift the edges of the egg whites and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute.

  4. Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through. Remove from the oven and sprinkle with the remaining parmesan cheese. Cut into wedges and serve with hot sauce if desired.

A high protein breakfast is not only good for you, but trying out new recipes can also be fun! Take this week to experiment on new breakfast meals or maybe revisit a couple of your old favorites. Who knows? Perhaps you’ll discover your new favorite breakfast food! Regardless, we feel certain you will have more energy and stamina this week as you start each day with a protein-rich breakfast.

Beets #bebetter52

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We realize that eating beets is somewhat known for being, well not the most exciting task. But when prepared right they can be not only nutritious, but delicious too!  I hope you all discover a newfound love for beets and all of their benefits this week! This week’s #bebetter52 challenge is to eat beets!

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Many know Beets or Beetroots as an addition to salads, a popular Russian soup, and even a popular natural coloring agent. What many people don’t know is how healthy consuming beets is for you. Because of their high nutritional content, including vitamins, minerals, and organic compounds such as iron, vitamin C, and fiber, beets are a power food. In addition to these benefits, they are also low in calories, with no cholesterol despite having the highest sugar content of all the vegetables. One of the more interesting facts about beets is they are a good source of beneficial flavonoids. What are flavonoids?

Flavonoids, a diverse group of plant chemicals found in most vegetables and fruits, are responsible for the vivid color in them. Beets, in particular, are a source of the flavonoids called anthocyanins, which may aid in preventing cardiovascular disease and cancer and in boosting cognitive function. Anthocyanins are richest in blue, purple or red fruits and vegetables. The different flavonoids in each fruit and vegetable provides different health benefits for you.

Now it’s time to add beets to your dinner plate!

 

 

 

Stick with It #bebetter52

Sometimes all we need are a few words of encouragement. But who says those words have to come from someone else? Giving yourself a boost can bring you motivation, patience, self-love, positivity, or whatever you need to keep your life moving in the right direction. And receiving these upbeat messages from yourself is sustainable and empowering! That’s why this week at Be Better, we are tapping into the power of self-affirmation in a simple and fun way--using sticky notes!!  This week’s #bebetter52 challenge is to post 3 sticky notes in a place you will see them daily, such as a bathroom mirror, the refrigerator door, or even your steering wheel. Each note contains a different message that will positively influence your life. Let’s break it down.

The first sticky note will include something for which you are grateful. After all, happiness is about appreciating what we have in the moment. Many of us tend to fall into a mindset where “the grass is always greener on the other side of the fence” or “if only I could have such and such, I’d be happy.” But have you noticed that as soon as the external “thing” is yours, the  expected joy quickly fades and suddenly your sights are onto something new? Happiness is a state of being, not something we can purchase. The only place true happiness exists is right here and now. It is being present and expressing gratitude for what we DO have that brings true fulfillment. This can be something major like your career or something small like your fridge full of fresh groceries. There is always something to be thankful for.

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The second sticky note is an act of service. This is something you strive to give back to a person, your community, or the world in general. Quite often we ask what the world has to offer us. This sticky note will serve as a reminder to look outward and give back. If a person comes to mind, give that person the love or support he or she needs. Maybe you would like to be kinder to strangers and spread positive energy around your community. Whatever it is, dedicate yourself to it and see how huge a difference it makes!

The last sticky memo will be a personal affirmation. This is your chance to build yourself up. Think about something you love most about yourself. Or better yet, focus on one of your weaknesses and use this as an opportunity to become more confident in that area. Let’s say you are self-conscious about the way you talk loudly and come off too strongly at times. Write down you love how bold and passionate you are because it allows you to accomplish your dreams. This note is an exercise in loving your whole self, even your perceived “flaws.” Self-love is a journey and a conscious effort, so simple affirmations can be the perfect way to reignite that positivity.

Our challenge to you is to write these three notes and leave them up for a week, but feel free to write as many notes as you like and leave them up for as long as your heart desires. And don’t forget to observe the way it enhances your days and improves your life more than you ever anticipated. We are excited to see the transformations a few colorful squares of paper with thoughtful and personal meaning can create for you, 52ers! Until next week!

The last sticky will be a personal affirmation. This is your chance to build yourself up. Think about something you love most about yourself. Or better yet, think of something you sometimes don’t, and use this as an opportunity to become more confident in that area. Say you are self-conscious about the way you talk loudly and come off too strong at times, write that you love how bold and passionate you are because it allows you to accomplish your dreams. This note is an exercise in loving your whole self, even your perceived “flaws.” Self-love is a journey and a conscious effort, so simple affirmations can be the perfect way to reignite that.

Our challenge to you is to write these three notes and leave them up for a week. Feel free to write as many notes as you like and leave them up for as long as your heart desires. And don’t forget to observe the way it enhances your days and improves your life. We are excited to see the transformations a few colorful squares of paper with personal motivational messages can do for you, 52ers! Until next week!

ALSO:

We are happy to announce that Bottle Branch has partnered with us this week and will be donating Pink Hydrangea sticky notes to five lucky participants. Winners will be announced next Tuesday May 29, 2018 @ 7:30pm PST via Instagram Live. Make sure all your teammates follow @mybebetter and tune in!

Contest Rules:

  1. Complete and Report this week’s Be Better Challenge
  2. Post picture of completed challenge to social media
  3. Tag @mybebetter and @bottlebranch and #bebetter52

 

 

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Emilie Allen

I started interning at the Be Better Movement because my passions aligned with the organization’s vision, and I was excited to help that vision grow. I have always loved all things related to holistic health and wellness, so promoting creative challenges that motivate others to try new things and be their best selves was a perfect fit!