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Diamonds on your inside. That’s what we want. Don’t you? This blog is a place to visit for guidance, humor and wit about healthy, happy lives. We only have one life. Make it count!

Tag Archives: healthy eating tips


12 Healthy Breakfast Options on the Go

Posted on by diamondsonyourinside and currently has 5 Comments

We’ve always heard, “Breakfast is the most important meal of the day.” Without question this is true, especially for our kids. For brain development, their daily energy levels, their ability to focus.

An apple a day...It can be a challenge with all of the over processed options you see in the grocery store.

Fruit Loops ARE NOT AN OPTION.

Getting your kids to eat a good breakfast in the morning is simple–if you just do a little planning. You need a few of these quick and healthy breakfast options in your arsenal.

Make a shopping list that includes all of the items below and plan out your week. If you are not a morning person, put out plates, glasses and put ingredients together ready to go from the fridge. If they take vitamins (which they should), place them in little ramekins at their place setting. Still plan to get up 10 minutes early. It makes all the difference.

Breakfast only takes 15 minutes, and it can be a great way to take a moment to set your intention for the day, spend a moment with your kids and treat yourself like the royalty you are.

Feed them royally (as our friends at Hail Merry might say) with some of the following options:

  1. Bob’s Red Mill Rolled Oats. Just add hot water and wait two minutes. Add maple syrup and cinnamon, even berries for a sweet treat. You can also cook steel-cut oatmeal in your crock pot the night before so it will be ready in the am.
  2. Vital Farms pastured eggs. It is very important to get protein in them, keeping blood sugar levels even. Eggs are SOOO fast and easy to make. Try one over medium cooked in coconut oil. Serve them boiled with salt and pepper. Scramble them with spinach if your kids are open to the next level. And why pastured?
    • 2/3 more Vitamin A
    • 2 times more omega-3 fatty acids
    • 3 times more Vitamin E
    • 7 times more beta carotene (according to my friends at Vital Farms)
  3. Applegate Farms Chicken Maple Sausage, scrambled egg and whole wheat English muffin–or try a Van’s GF waffle with it, like a wrap! No nitrates, organically grown.
  4. Fresh smoothies made with frozen berries, bananas, almond milk, pomegranate juice, raw protein like Amazing Meals. Stock up on your ingredients. Keep cacao and agave on hand too. Try the Blueberry Brain Boost Smoothie. Sneak in hemp seeds for extra protein.
  5. Vigilant Eats Oat Cereal if you are in a super rush. Just add cold or hot water and go. Spoon is already in the cup! Eleven grams of protein to start your day. Come get yours at The GEM!
  6. Cherrybrook Farms (gluten-free) pancakes with blueberries. This gluten-free brand is amazing!!!! They really are fantastic when cooked with coconut oil. They need almost no syrup! Combine with #2 or #3 to balance with protein.
  7. Healthy granola, like Hail Merry’s Cherry Almond Hemp with vanilla almond milk or organic Greek yogurt. Add fresh sliced pineapple on the side.
  8. Ezekial Bread toasted with almond butter and their favorite jam (not the kind with food coloring and lots of chemicals. Read your labels!)
  9. Make a peanut or almond butter and jelly whole grain waffle. Heavy on the organic peanut butter.
  10. Breakfast burrito–whole wheat tortillas–the fresh ones from Central Market or Whole Foods, not the ones with a gazillion ingredients–mixed with scrambled eggs and pico de gallo. You can drain a can of black beans the night before and add those in the mix too.
  11. Quinoa Cereal.  It’s reminiscent of Cream of Wheat, but SOO much better.  Here’s a recipe.  Play with it–your kids just might love it!
  12. Bonus: invest in a citrus juicer. You can make fresh squeezed orange or pink grapefruit juice in a matter of seconds. It is AMAZING and a tremendous source of Vitamin C. Everyone thinks it’s cool to operate.

And remember this important detail for breakfast: if it comes from a box, read the label. If you don’t know what the ingredients are or how to spell them, toss it.

Do you have a whole food, protein rich breakfast favorite you’d like to share? We’d love to hear about it!


Makeover: Pantry Edition. Simple Tips and Ideas to Reboot Your Kitchen.

Posted on by diamondsonyourinside and currently has 1 Comment

We all know the kitchen pantry can have an evil, tempting voice that beckons you to do bad, bad things. That box of double stuffed oreos and cheezits refuse to live a life of solitude. They DEMAND your company. Temptation can be difficult to resist, especially if other options are not readily available. Just say no? That simple slogan is not realistic. Here’s a better way. It’s a Healthy Pantry Makeover. REBOOT your pantry and kick start your way to vibrance, energy and love.

There are lots of strategies for a healthy pantry makeover, all of which will be part of a series to teach smarter ways to shop and cook and eat. Here are some starting points.

1. Read the labels. if it sounds like a bonus question on a chemistry exam, toss it.
2. Reward yourself but not with food. A movie or walk with a friend, a lazy soak in the tub.
3. Leave triggers on the shelf at the grocery store. If you know you can’t resist something, don’t buy it.
4. Don’t try to do it all at once. That can be overwhelming and expensive. Start with a few items and work them in.
5. The fewer the ingredients, the better the food, ie, ‘whole food.’

TOSS
1. White rice and pasta.
2. Salty, fried snack foods like potato chips and corn chips. Especially those with chemicals and color.
3. Vegetable oil. It’s acidic and tasteless.
4. Sugary cereals, boxes with BRIGHT COLORS, OR PRIZES INSIDE
5. Canned soups, make your own and freeze the extra.
6. High Fructose corn syrup drinks.
7. Yogurt with artificial sweeteners and colors.
8. Any thing labeled sugar free, fat free or ‘lite.’ If they can’t spell it right, it’s wrong.
9. Take a look at the ingredients in your condiments. Try making your own salad dressing.
10. Frozen entrees. Lean Cuisines are loaded in preservatives and sodium.

EMBRACE
1. Whole grains like long grain brown rice and quinoa. Whole grain cereals. Go Lean Crunch is pretty tasty! Bob’s Red Mill Oatmeal is a winner.
2. Nuts.  Raw almonds and pumpkin seeds rock my world. Dried and/or dehydrated fruit. Sliced frozen bananas or grapes are awesome in the summer.
3. Healthy oils like canola, olive, coconut. Spices like Jalapeno Lemon Pepper or Tommy’s Coffee Rub are amazing additions to spice up your foods.
4. There is no finer snack than popcorn made with coconut oil and sea salt.
5. Canned beans: cannelini, black, pinto, lentils. (Dried are best. See easy crock pot bean recipe). Beans and rice topped with salsa and avocado is a perfect protein meal.
6. Sparkling water and limes–the perfect cooler.
7. Nonfat plain Greek yogurt
8. Domestic (or local), seasonal fruits and veggies. Keep all the ingredients for a quick smoothie in the pantry and freezer. Amazing Meals is a great vegan protein addition!
9. Hummus, tamari sauce, salsa, guacamole.
10. Homemade chili or soup.  Keep in the freezer for quick access.

Detox your body, detox your mind and now a DETOX program for your KITCHEN. Good stuff!