Back to school, back to school to prove to dad I’m not a fool…..

Even though I’m operating on the assumption that most of you reading this aren’t returning to the classroom this September (unless you’re a teacher or helping out with the kiddos) there’s something about fall that just seems so “back to business”, scheduled and well….serious.

Perhaps it’s because summer vacas are dwindling down and families are getting back to regular routines — but everyone seems to be in “get shit done” mode, myself included.

Although departing with the dog days of summer can be a bit depressing, instead of struggling with summer scaries I’ve been helping my clients (and myself) find simple ways to embrace this busy season and totally rock it — physically, mentally and emotionally.

A huge component of this is nutrition — i.e. fueling yourself with foods that improve your energy and sleep quality, optimize your brain power and performance and basically support your body and mind (instead of work against them) so they can operate at peak performance — enabling you to look and feel your absolute best.

While every person is completely unique (i.e. different genetics, environment, stress-levels, food sensitivities, gut health, lifestyle factors and preferences) and what works really well for one person might not work the best for the next person, in my experience as a nutrition + healthy lifestyle coach I’ve found that most clients find it easier to make optimal food choices throughout the day if they start off with a healthy breakfast and routine.

This can be tough to follow through on, especially since most of us are busy dropping the kids off at school, commuting to work, checking email, meeting with clients, racing back from the gym, etc. and don’t “have the time” to make a leisurely breakfast at home.

But, lucky for you — there are so many nutrient-dense, delicious, on-the go breakfast options you can now choose from — and I’m not talking about packaged and processed protein bars. I’m talking tasty, real-food meals that are designed to satiate you for hours, balance your blood sugar levels and boost your energy, mental clarity and focus. So no more excuses or feeling tired/unmotivated all day long — try incorporating at least one of these tips/recipes below and watch your fall take off in the most kick-ass way. #byesummer #hellofall

Golden Milk + Collagen Chia Seed Pudding —

The genius little breakfast, snack or dessert hack is incredibly easy to make (just soak chia seeds, plant-based milk and any other ingredients in the fridge overnight), tastes delicious and is jam-packed with fiber, protein and omega-3’s from the chia seeds that will give you the nutrient boost you need for your busy day. Not to mention it’s really easy to pack to work (especially if you make in a mason jar and seal with the lid) and will hold up for hours.

There are so many tasty flavors out there, but I especially love this warming golden milk spice blend for fall that Golden Root sent me with anti-inflammatory powerhouse turmeric — key for fighting free radicals in the bod that will ZAP your energy.

Jammy Eggs + Sausage + Roasted Fall Veggies

For those of you that love eggs — the struggle to find a breakfast to bring to work to eat can be real (because leftover scramble = not appetizing). Luckily, I’ve found a little portable savory breakfast hack that my male clients especially love (my ladies tend to crave sweeter options due to the difference in hormonal makeup).

Pick a day and allot yourself 30 minutes. Soft-boil a batch of six-minute eggs so the yolks are nice and jammy (or hard-boil if you prefer). Saute up a clean sausage option (I love Aidell’s chicken apple option from Costco) and roast a pan full of veggies with avocado oil, garlic and sea salt at 425 for 30 minutes, flipping halfway through (client faves are sweet potatoes and brussels sprouts). You’ll be set with a week’s worth of savory, fulfilling breakfast options. Boom.

Jammy Egg Recipe:

Add in water and eggs to a stove top pan and cover until heated to a boil. Remove from heat and set timer for 6 minutes, leaving the eggs and water in the pot covered. When timer goes off remove eggs and place them in a bowl with cold water or ice to stop cooking, plus vinegar to help the shells peel off easily. Once cooled, peel the shells so you don’t have to deal with it when you’re in a hurry.

Bonus Tip: Look for cage-free, pasture-raised organic eggs if possible (I love Vital Farms). Make sure sausage doesn’t contain weird ingredients or nitrates (you can also try nitrate-free bacon). Mix up your veggies depending on what’s in season. Feel free to add ½ an avocado for some healthy fats or some hot-sauce/Sriracha for a low in sugar option that elevates the taste (spoiler alert: most ketchups contain loads of sugar).

Breakfast Smoothie —

Okay, you didn’t really think I’d leave this one out did ya?! Smoothies are the ULTIMATE in portable breakfast options — you just need to know a few simple hacks and tricks of the trade.

1. Make sure your smoothie is loaded with quality protein, fat and fiber from veggies. Limit your fruit to ½ cup or less, as its loaded with fructose and will totally mess with your blood sugar levels if eaten in large quantities, setting you up for a massive crash-crave cycle (crash in energy, crave sugar as a result). See this post for 5 of my favorite well-balanced smoothie options.
2. Make your smoothie the night before or pre-portion your smoothie ingredients into frozen ziplock bags so you can simply toss into the blender with your liquid and protein powder in the morning. Easy peasy.
3. Have the right portable Tupperware. See this post for ideas. Smoothies will last a few hours outside of refrigeration, so eat soon or make sure to put in your fridge at work.

Bonus Tip: This is by far my favorite fall smoothie and reminds me of pumpkin pie. Plus I stay full for 5 hours after eating — win!

Elevated Yogurt Berry Parfait

I know — there’s nothing new or exciting about a yogurt parfait, but this option is a classic for a reason (it’s easy, it’s filled with health-boosting good gut bacteria, it tastes good, etc.)

The key here is to find a super good quality yogurt or non-dairy yogurt that’s low in sugar. A ton of my female clients LOVE greek yogurt but find it really messes with their skin (and breakouts can be seriously distracting and not fun). I highly recommend trying coconut yogurt, which still has the live active cultures (i.e. the benefits of yogurt) minus the inflammation-inducing dairy. Coyo and The Coconut Cult Probiotic Yogurt are by far the best tasting and nutrient-dense options on the market, but they certainly aren’t cheap. This option is best for those that are already yogurt obsessed and need to upgrade their habit for better digestion, energy and glowing skin.

Once you find a high in protein, quality fat, bacteria-rich yogurt that works for you, pack with 1 tbsp chia seeds (for a boost of fiber and omega-3’s), ¼-½ cup of antioxidant rich blueberries and top with a tiny handful of (¼ cup) of nuts, seeds, coconut flakes or low in sugar granola (I love Wild Way Coconut Cashew Grainless Granola).

Bonus Tip: Top with a tsp of bee pollen for an additional energy boost or stir in a packet of Artisana Cashew or Almond Butter if you are feeling extra hungry or had an intense morning workout (the extra protein + fat will help with satiation).

Wild Smoked Salmon, Avocado + Jammy Egg Bowl —

Another fantastic savory option, ridiculously easy and one of my all-time faves. Cook a big batch of quinoa (or cauliflower rice/spinach if avoiding grains) and scoop 1/2 cup into individual Tupperware with 1 or 2 jammy eggs (refer to #2 above), a handful of wild smoked salmon (check out Trapper’s Creek at Costco)  and ¼ to ½ cup avocado. Make sure to have Sriracha or hot sauce, sea salt and pepper on hand.

This is a powerful option of anti-inflammatory omega-3 healthy fats that will boost brain power, protein and fiber from the avocado and veggies.

BONUS — Bulletproof Coffee

I’m not saying that coffee is a good replacement for a meal, but if you find yourself often skipping breakfast in the morning or opting for just coffee, adding in some healthy fats and protein is an easy way to elevate your morning cuppa. Not only will it taste rich, creamy and frothy, but it will balance out blood sugar levels, helping you stay energized rather than setting you up for a MAJOR crash later (and reaching for more sugar or coffee as a result).

There are so many ways to make bulletproof coffee, so I encourage you to experiment and see what works for you as far as taste and what you want out of it.

I love adding 1 tbsp of MCT oil, 1 tbsp coconut butter (soooo yummy), cinnamon and 2 scoops of vital protein collagen for protein, hair, skin, nail + gut health. If I’m getting crazy I’ll add in an adaptogen like maca or ashwaganda (which helps balance hormone levels) or a splash of Nutpods coconut creamer.

Check out this post for my ultimate fave recipe + other tips to get more health benefits out of your coffee. If you’re gonna have it every day you might as well find a way to make it do some serious work for you — amiright?!

So there you have it — Five of mine and my client’s tried and true quick, easy, nutrient-dense and delicious on-the-go breakfast options. If you try one out be sure to snap a pic on insta and tag @sofreshnsogreeeeen. Or if you have any other favorites – please share below!

Happy fall y’all.

xx //

Lauren

Golden Milk + Collagen Chia Seed Pudding

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VG

The genius little breakfast, snack or dessert hack is incredibly easy to make, tastes delicious and is jam-packed with fiber, protein and omega-3’s from the chia seeds that will give you the nutrient boost you need for your busy day.

PREP TIME:	TOTAL TIME:
12:00 Hours	12:00 Hours

• Author: Lauren Chambers

• Servings: 1-2

• Recipe Type: breakfast, snack, dessert

• Cuisine: American

Ingredients

• 1 cup unsweetened coconut milk from a can
• 4 tbsp chia seeds
• 2 scoops collagen peptide powder
• 1 tbsp coconut oil
• 1 tsp raw honey
• 1 tsp turmeric powder
• ½ tsp cinnamon
• ½ tsp ginger powder
• ⅛ tsp black pepper
• Optional: sub 1 packet of Golden Root Turmeric Latte Mix for the honey and spices

Instructions

1. Heat a small pan over the stove and add in the coconut oil until it melts. Toss in the spices (turmeric, cinnamon, ginger and black pepper) and stir until combined.
2. Add in coconut milk, raw honey and collagen powder and continue stirring until combined.
3. I highly suggested pouring this mixture into the blender and blending on high for a few seconds until frothy and well-mixed. You want the milk to look completely “golden” and even in color.
4. Pour into a mason jar or air-tight sealable container and stir in chia seeds.
5. Place in the fridge overnight. The chia seeds will expand and become gel-like, creating a pudding like texture.
6. Before work toss in some blueberries, coconut shavings or bee pollen. Don’t forget to pack a spoon!

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