I used to be a huge fan of breakfast cereal. My favorite cereals were Peanut Butter Captain Crunch, Honey Nut Cherrios, Maple and Brown Sugar Oatmeal packets, Quaker Oat Squares...huge fan of cold cereal. As I went gluten and dairy free my breakfast cereal choices were extremely limited. I found other options and I started drinking rice milk and that was okay. I would eat hot rice cereal with maple syrup and ghee or gluten-free oatmeal. Then the real shocker came when I found out that I had to limit my intake of sugar and eat higher amounts of protein because I had low blood sugar and hypoglycemia. Boo, what was I to do? Breakfast cereals weren't on my list. I started eating eggs for breakfast with sauteed greens, which I love. I would blend up protein shakes and sometimes I'd just have lunch or dinner stuff for breakfast. Now I don't really believe that breakfast has to be cereal centric. But, recently I was trying to come up something quick and easy and totally approved for blood sugar issues. This cereal can be hot or cold, but since it turned cool I decided to add warm water instead and I like it even better. This certainly fits my allergen-free lifestyle and its easy to prep. This is really versatile so once you have your flax and chia base you can really add whatever you like. Make your own concoction and share with us. Ingredients:
2 tbsps Flax Seeds (mix dark brown and golden for a visually appealing cereal)
1 tbsp Chia Seeds
Tasty Mixins - Add a few and mix it up day to day
1 tbsp Hempseeds
1 tsp. Sesame Seeds
1 tsp. Pumpkin Seeds
1 Scoop of your favorite protein powder (right now I have been adding chocolate flavor so my cereal tastes a little like brownie batter)
1 tsp. Golden Berries
1 tsp. Goji Berries
1 tsp. Raw Cacao Nibs
5-10 drops of Liquid Stevia (or to taste)
Hot Seed Breakfast Cereal - MaryLangfield.com
Grab a glass bowl (larger than you think you need the first few times). Put the flax and chia in the bowl and add any dried fruits like the goji and golden berries.
Add warm/hot water. I usually add about a cup of water, but it depends on what you want the consistency to be. These two really thicken up when wet so if you want the cereal more runny and not oatmeal then add more water. (I boil my water in advance and let the water temp cool a bit to warm because I don't want to overheat the nutrients in the flax and chia, but boiling water will work too).
Stir, stir, stir
Add your yummy mixins
Stir, stir, stir
Add water if its too thick.
Add other tasty options like:
Superfoods like Maca, Bee Pollen, Aloe Vera, Coconut (1 tsp. of oil, 1 ounce milk or shredded flakes)
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I've got GREAT news! I'm offering a FREE health information service and I'd like to gift it to you. It’s called The Wellness Minute, and we'll be sending you a short "video magazine" each week from our office with topics like:
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What do you want to do, be and have in 2012? Be specific! Take some time to really think about what you want. Jot notes, doodle, color, meditate or use whatever tools you want to let yourself really tune in.
Once you have a good idea about what you want make sure your goals are measurable and attainable. Goal setting isn't just creating a list it's about setting a foundation. How will you know if you've reached your goal if it's too vague? How will you know if you are on track if you don't take the time to visualize the steps needed? Figure out each piece and determine a timeline. Most importantly if you fail to determine these markers for each goal you may feel unsure or become easily derailed on your way toward your accomplishments. Then share some or all of your goals with a friend or a coach that is going to check in with you and keep you focused. Once you have everything outlined then make sure these details are in a safe place - journal/online document that you can reference as often as needed. You may need to update
And you will want to re-access, especially when you've reached some if them. Cheers to you creating the life you want!
If you want to share a few or all of your goals please do below.
By Mary Langfield, Certified Holistic Health
Coach dedicated to increasing awareness to improve your health and outlook on
Tell your typical comfort foods to hit the road and opt for these healthier snacks when faced with your next bout of stress. Instead of mac and cheese, chips, or other fat and carb-heavy foods, choose an easy snack that will leave you feeling healthier, lighter, and happier. Think of snacks as mini meals that allow you to maintain your energy.
For the best bang for your buck, choose a combo of protein + fat + carbohydrates.
This combo will keep you satisfied and energized longer. Mix up the recommendations below.
Berries: These flavorful fruits, such as blueberries, are loaded with vitamin C and high in antioxidants and fiber. Just one cup of berries provides all the disease-fighting antioxidants you need in a single day, boosting your immune system during the cold season, promoting cell health, and combating stress. Berries also quell future hunger pains, thanks to their high fiber content that leaves you feeling full long after you eat.
Almonds: These super snacks are loaded with a slew of healthy vitamins and mood-enhancers such as vitamin B, zinc, and vitamin E. They also cleanse your body with antioxidants and heart-healthy fats.
Yogurt/Kefir (Plain, Unsweetened): Whether fresh or frozen, yogurt is a great alternative to other creamy impulse-eats such as ice cream because it offers your body a helping of probiotics (active live cultures that help to balance your digestive system and inhibit toxin-producing bacteria in your body) while uplifting your mood with a hearty helping of tryptophan, a chemical that aids the creation of the fog-clearing and mood-enhancing chemical serotonin.
Lean Proteins: Resist the fried chicken and fries and have an egg or some low-fat cheese as a snack instead. Lean protein is great for maintaining a healthy mood because it helps to stabilize your blood sugar, which fluctuates when you’re under stress.
Still crave something sweet? Eating a little dark chocolate everyday can actually be good for you, keeping cholesterol down and reducing the risk of clogged arteries.
If you’re interested in learning more about how little changes to your routine and diet can transform your life into something happier and healthier, contact me today to learn more about holistic health coaching!
I am a diet and lifestyle coach. I work with busy professionals to help them manage stress, reduce food related cravings, and increase energy. I look at the 360 view of an individual's challenges and help them identify and remove those obstacles. Cravings, stress, or other challenges should not run your life. Check out my website www.MaryLangfield.com