- Be sure to stock your kitchen with easy-to-prepare foods for busy mornings, such as oatmeal, small whole-grain bagels, low-fat milk, Greek yogurt, and fresh fruit. Make the healthy choice the easy choice.
- Think about breakfast the night before. Prep ahead of time so you won’t have to chop or measure out ingredients in the morning. Or, go ahead and prepare the entire meal: make a batch of overnight oats by mixing equal parts rolled oats, milk, and yogurt, plus half a sliced banana (or other fresh fruit), about a tablespoon of chia seeds, a pinch of salt, and a pinch of cinnamon together in a small container. In the morning, just grab and go!
- Take a little time on a Sunday to make a large batch of a healthy breakfast meal that you can heat up during the week. For example, in last week’s classes, we made a delicious Broccoli Frittata and a double batch of Easy Egg Breakfast Muffins. These are great, high-protein breakfast choices to help start your day off right.
- Our last Lunch N’ Learn workshop focused on the benefits of whole grains. Try to include nutrient-rich whole grains at breakfast time to energize both your body and brain. Compared to refined grains, whole grains provide a longer lasting source of energy and curb hunger, as they tend to digest more slowly. Diets rich in whole grains have also been shown to reduce the risks of heart disease, type 2 diabetes, obesity, and some forms of cancer. Make a batch of these delicious Whole Grain Morning Glory Muffins (or these – the version from our cooking classes). The leftovers make perfect on-the-go breakfasts for the next few days. Or, add oats to a Greek yogurt and berry parfait for added crunch (no need to cook)!
- Breakfast is a perfect time to enjoy the fruits and vegetables you need for optimal health. Try fresh seasonal fruit alone or in cereal, add frozen fruits to yogurt, or toss chopped vegetables into an omelet. This Sweet Potato and Kale Breakfast Hash was a crowd favorite at our breakfast-themed cooking class. On the weekends, I love to shred a couple carrots or zucchinis into whole wheat pancake batter, add sliced bananas and chopped walnuts while the pancakes cook, and then top with a little peanut butter. Bam: fruits, vegetables, whole grains, and healthy fats!
Whatever your morning routine, remember that tasty, healthful breakfasts do not have to be overly time-consuming, and they are great opportunities to add in nutrients that are important for you and your family.
Virtual Run Period: August 1-31, 2016
Distances: 5k, 10k, Half, and Full Marathon
This is a virtual race, meaning you can run or walk whenever and wherever you want.
"You pick the Time and Place and we'll send you the Bling!
All registrants will receive a customizable race bib and a commemorative 4″ Gold Rush Medal. Medals will be shipped to participants at the end of the race period.
Our goal is to raise funds for the Special Olympics to help fight cancer. To do this, we need 5,000 participants to sign up for the “Gold Rush” charity run. This can only happen if other runners will spread the news to fellow runners to sign up and help us contribute to this great cause.
Special Olympics is the world's largest sports organization for children and adults with intellectual disabilities, providing year-round training and competitions."