Health goals are often derailed by lack of time and the habit of falling back into old ways. My goals this year include building strength and ditching the excess weight that has built up over the past few years. To make my goals stick, I have to find quick and easy ways to both eat well and exercise consistently- and make it easy enough to stick to it..
My knee was damaged last summer (by a disgruntled airline attendant, no less!) and doing daily physical therapy to help repair the damage has reminded me of the crucial roles that joints play in our ability to be active and prepared for what comes. Taking care of our joints now means we will have mobility throughout our lives. We often overlook what excess weight does to our joints. The more pressure and weight on the joint, the harder it is to heal and strengthen.
My son and his wife are taking me on an overseas trip in a couple of months and I am motivated to be in the best physical shape I can be in so that I can keep up with their fast-moving itinerary. So, I have determined to continue to eat healthily, be consistent with exercise, and make every decision count.
Exercise alone doesn’t eliminate weight- it takes a consistent, healthy diet- starting with daily protein-filled breakfasts. Adding microgreens to your daily diet adds hefty doses of nutrients with almost no carbs, fats, or calories.
Microgreens are an integral part of my breakfast routine, starting with a daily tasty, green smoothie that combines sunflower, pea and buckwheat microgreens with home-made kefir (cultured skim milk), ripe banana, and a few drops of stevia.
Today, I added a toasted high-fiber tortilla (only 90 calories, and a whopping 13g of fiber and 8g of protein!), a shoyu egg, salsa and a zesty blend of microgreens. An 8oz cup of hot herbal tea jump-started the water intake for the day- my favorite is a strong-tasting lemon tea. Breakfast was ready to go in 10 minutes, and I was ready to start my morning exercise. I stayed full all morning and didn’t feel the need to stop for lunch until well into the afternoon. High fiber, lots of protein, and plenty of micronutrients give our bodies what they need to work hard!
A quick and healthy breakfast is a great start to a day of work, play, and chasing the good in life: This incredibly tasty breakfast weighs in at just 372 calories but has an impressive 25 gr Protein, 17gr of gut-healthy fiber, 42 mg calcium, 36mg iron, and 61gr of high-quality, brain-boosting carbohydrates. Add in a boatload of micronutrients from the microgreens, and we begin our day with everything our bodies need to maintain a fast pace for hours throughout the morning.
Meal prep is vital for quick breakfasts. For this breakfast, I prepare the shoyu eggs ahead of time. Shoyu eggs are nothing more than peeled, hard-boiled eggs that have been sautéed in soy sauce for a few minutes. Boil 6 eggs (for 18 minutes for easy peeling), cool slightly, peel, and then place eggs in a small saucepan. Add about ½ cup soy sauce and set the temperature on medium-high. Roll the eggs around in the soy sauce for 5-10 minutes until they become a nice, mahogany-brown color. Store in the refrigerator for up to 5 days. The longer you let them rest in the fridge, the deeper the color and flavor migrate inwards until the entire egg is a warm, tasty brown throughout.
I am sure there are plenty of brands of low-carb, high-fiber tortillas, but the ones I can find near my home are the La Tortilla Factory ones made in Santa Rosa, California- one of my old stomping grounds. They are found in the specialty bread and cheese aisle in our locally owned grocery store.
Many of my healthy meals include fresh microgreens from our ‘Zesty’ mix- a mixture of spicy radish, cabbage, kale, broccoli, kohlrabi and a hint of arugula. The mix also includes the much-loved peas, sunflower, and buckwheat which I put in my smoothies and use to garnish other foods. Experiment with different microgreens to find the flavors that compliment your own taste preferences.
High Protein and Fiber Microgreen Breakfast
- 1 HIgh-fiber, lo-carb tortilla
- 1 Hard-boiled shoyu egg
- 1 handful microgreens
- 1 tbsp salsa
- Fry the tortilla lightly on both sides using a non-stick pan.
- Place warm tortilla on a microwave safe plate, and slice a shoyu egg or a hard-boiled egg onto the tortilla. Warm briefly in the microwave if desired.
- Add a tablespoon or more of salsa, and top with a generous handful of microgreens.