Invert Your Funnel!

In my “Sleepy Time Nutrition” blog I wrote about the imbalance of food and calories toward the end of the day, and the use of stimulants and suppressants to rev us up and shut us down. The body and mind need energy, which comes from food, rest, and fitness - NOT coffee or alcohol! In this blog I’m following up with some simple breakfast, lunch and snack ideas that can help “Invert The Funnel” Breakfast

  • Breakfast Sandwich: Toast 2 slices of Sprouted Whole Wheat Bread and top with 1 ½ tablespoon of peanut butter. Pair peanut butter toast with 1 slice of cheddar cheese, 1 hard boiled egg, 1 cup of blueberries, and 1 cup of hot tea.
  • Hot Oatmeal Delight: Top 1 cup of cooked oatmeal with 1 cup blueberries, 2 teaspoons of raisins, ¼ cup mixed nuts, 1 small chopped banana, and 1 tablespoon of mixed seeds (chia, flaxseed, sunflower, hemp, buckwheat). Pair the breakfast with a hot coffee.
  • Breakfast Burrito: In a saucepan, heat 2 tsp extra virgin olive oil; break open 1 large egg in the saucepan and scramble for a few minutes until fully cooked. In the meantime, heat 2 corn tortillas in a skillet and top with ½ cup black beans and 1 oz of reduced fat Colby Jack shredded cheese. Add scrambled eggs and top with 4 tablespoons of salsa and 20 g of avocado (about 2 1/8 in slices). Pair with 1 small apple and 1 cup of hot tea.
  • Banana Nut Muffin and Power Protein Breakfast: Prepare 72 g of banana nut muffin mix according to the package and add walnuts, and chia seeds. Once baked or toasted, spread about 3 tablespoons of cream cheese on 1 muffin, and 1 teaspoon of honey, and pair muffins with 5 slices of low-sodium deli turkey breast, 1 cup of sliced peaches, and 1 cup of hot tea.
  • Turkey Avocado Panini (breakfast or lunch): Take 2 slices of whole wheat bread and spread 2 1/8 inch slices of avocado. Top with 4 slices of low-sodium deli turkey breast, 1 slice of sharp muenster cheese, 2 slices of tomato, and pinch of baby spinach. Press sandwich in a Panini press or a saucepan (no press, toast whole sandwich in toaster over 375 degrees for 5-6min). Pair with 1 cup of sliced strawberries and enjoy with 1 cup of hot tea (breakfast) or cold tea (lunch).
Lunch
  • Chicken Caprese Pita: Chop one small Romano tomato and layer with spinach, kale, basil, shredded carrots, 2oz of pulled rotisserie chicken (see, no cooking required), and add mozzarella in half of a whole wheat pita bread. Sprinkle a little sea salt and add olive oil and balsamic vinegar. Enjoy with a small peach and tall glass of water.
  • Crunchy Tuna Wrap: First in a small bowl mash 1 small avocado with a fork and mix with a little mayonnaise. Add drained can of tuna in water and mix in onion, chopped celery, and grapes with a fork, and stir together. Spoon the tuna mixture onto the center of the tortilla or straight down the middle of the tortilla. Next, top the tuna mixture with the halved cherry tomatoes. Wrap up the tortilla and enjoy with a tall glass of sparkling water!
  • Grilled Chicken and Kale Fruit Salad: Grab a small fist of mixed pre-packaged kale green salad mix, 3-4 cherry tomatoes, ½ small cucumber chopped, 6 chopped kalamata olives, 4 strawberries chopped, and cover with two grilled lemon flavored chicken tenders. Sprinkle sea salt, pepper, and 1 tablespoon of olive oil and balsamic vinegar. Enjoy with an unsweetened ice-cold tea. (Vegetarians - sub the chicken for 1/2 cup of chickpeas, black beans, and corn).
  • Burger and Fruit Salad: Stop in your favorite burger joint and order a small burger. You might think I'm crazy - a dietitian nutritionist is telling me to eat a burger? Look, it's smarter to eat it right, with a little fruit on the side, and in the middle of the day instead of at night when the body needs it less.
Snacks - Look at snacks as a mini meal if you just can’t get enough food groups, calories, or time for each meal. It’s a great way to avoid getting too hungry. But be careful with over snacking! Sometimes clients snack too much and don’t realize how much they’ve eaten throughout the day. Here are some smart snack ideas.
  • Chopped ½ peach with cottage-cheese
  • 1 small apple and 1 string cheese
  • 6 whole wheat crackers (your choice), 1 tablespoon sunflower seed butter (1/2 tsp each cracker), top with one raisin
  • ½ blueberries, 1 tablespoon peanut butter, ½ oz dark chocolate chips
  • ½ small apple sliced and add small smear of peanut butter on each slice
  • 6 baby carrots and ¼ cup hummus
Start small and remember the 3 P’s to healthy eating – Plan, Prepare, and Pause. It will take a little bit of planning and prep the night before. Pause throughout the day to listen to the body’s subtle hunger and fullness cues and discover satisfaction. Click to make an appointment with me or one of our nutrition professionals to get you started.