As part of our Nutrition program, we help you understand what is in our food, and unfortunately, it is not always good news. Most of our breakfast foods contain more sugar and chemicals than a serving of soda! And we have been led to believe that breakfast foods such as bagels and cereals are healthful and should be eaten on a daily basis. 

 

If you'd like more information, please watch the movies Fed Up and Bought very eye-opening information!

 

So once we educate our patients as to what is in their food, their response is always: "So, what should I eat?"

 

The short answer to this is, real food--whole foods! And then we are usually up against a barrage of excuses as to why it is much easier to zip through the drive-thru, or order in when life gets busy. There are a lot of families out there who have jam-packed schedules, and we understand that--so we want to help by offering some tips and recipes that have worked well for our families!

 

  1. Get organized as best you can--create a master list for each place you shop in a document/ spreadsheet. Print this out and simply circle the items you need. I have one for Costco, Whole Foods, Mariano's and Trader Joe's. Now, I don't shop at each of these stores weekly, some only once per month to stock up on the items we enjoy from their store. It also helps to designate a day and time to plan for meals and then create your grocery list.
  2. Get the kids involved--they are more likely to try a new recipe when they help with the prep process, it's also a great opportunity for learning. Here are a few of my favorite sites for family meal ideas:

http://www.100daysofrealfood.com/

http://www.sugarfreemom.com/

http://www.superhealthykids.com/

 

Let us know if you have some other sites to share!

 

3. Cook in large batches. I typically make 3 meals per week, but enough to feed 8-10 people so that I know I can count on using that meal again later in the week for leftovers. This means, a few nights per week, lesser dishes!!! 

Here's how I make breakfast for the whole week on Sunday:

 

Crustless Quiche

 

12 eggs (preferably organic)

3/4 cup organic heavy cream

4-6 ounces ham (I buy nitrate free ham at the deli and cut into small bites)

8 ounces cheddar cheese (diced into small cubes or shredded)

veggies--your choice!

In this batch I used leftover broccoli, cut into small florets and a small amount of onion diced finely

Preheat oven to 350 degrees. Spray 9 x 13 in the pan with non-stick spray. (I use Spectrum coconut oil spray)

Beat eggs and cream until well incorporated, add salt and pepper to season, fold in meat and veggies. 

 

Bake 35-45 minutes or until cooked through in the center. 

 

Can be cut into individual servings when cooled, and easily reheated in the toaster oven or microwave.

 

Some of our other favorite flavors:

Spinach, bacon, and swiss

Roasted veggies (leftovers) and goat cheese

Ham, sauteed mushrooms, and gruyere

Sausage, mushroom, onions, and peppers

 

The combinations are endless!