I used to eat Greek yogurt, the 2% or fat free kind. Since I have been in Greece I have been enjoying Greek yogurt again, but this time – the full fat kind.

A few years ago (before Integrative Nutrition) my friend Ashley got a full fat Greek yogurt by mistake, but she ate it anyway. I was horrified – that was so much fat! I was under the impression that fat made you fat, so clearly fat free was the healthier choice.

I’ve learned a lot since then, and I’m not scared of the good fat anymore. Ashley was on to something. Our bodies need fat, and if we don’t give it the good kind we are going to seriously crave the bad processed kind. Plus, full fat Greek yogurt tastes like an absolute dream.

There are so many diets, theories, and guidelines out there, but the most important thing you can do is listen to what your body wants. The more you listen to it, the more it tells you and the better you will feel.

For more on fat: http://www.foodrenegade.com/fat-is-where-its-at/

I did it.  I hopped on the bulletproof coffee craze.  I blended a bit of grassfed butter into my cup of coffee and I enjoyed a frothy, rich cup of joe that was actually quite satisfying.

I used to be scared of fat (I’m still recovering).  I thought fat was what made me ‘fat’ but it turns out sugar and carbs are the culprit.  So while I was ‘being healthy’ with my low fat / non-fat yogurts and salad dressings I was actually eating more sugar (since they add more sugar to make those products tasty and edible).  I was never really satisfied.

Everyone has their own opinion of what is healthy and what isn’t.  Trends come and go and people will be baffled by the thought of blending butter and coffee together (ha!).  But the good news is only YOU get to decide if it works for your body.

So be sure to start your day in a beautiful way with a nourishing breakfast that makes your body feel good.   I am currently enjoying whole milk with muesli and fresh strawberries…  Call me crazy.  Or call me a mom who is breast feeding – either one works.

More on bulletproof coffee.

Since spring has sprung I have been swapping my warm bowls of oatmeal and quinoa porridge for smoothies.  They’re great because you can take them on the go – if you have to rush out the door.  I am always sure to throw some spinach in so I get my nutritious greens in before 9 am in the morning – can’t beat that.  It’s fun throwing things into the blender and seeing what you get, but I’ve been coming back to this one for the past few days.

Chocolate Surprise:

for lack of a better name (ha!)

breakfast

Ingredients:

• handful of spinach
• handful of frozen blackberries (or any other berry you have on hand)
• half of a banana
• 1 cup coconut milk (use any other type of non-dairy milk or coconut water)
• 2 Tbs cacao powder
• OPTIONAL ADD INS:
• 1 tsp raw honey
• 1 Tbs chia seeds
• 1 Tbs hazelnut butter

Directions:

If you have a good blender throw it all in and blend.  If you have a rinky dink one like I do:

Blend spinach with a 1/4 cup coconut milk, then add frozen berries, banana and blend, then add in the rest of your coconut milk with cacao powder and any other add ins you’d like.

Drink up and enjoy!

… in April.

… for breakfast!

Here is the scoop:

Make it warm:  Add some pre-cooked quinoa & sweet potato bits to a pot with a few glugs of coconut milk (or your preferred milk choice).

Spice it up:  Toss in some shakes of cinnamon, a pinch of nutmeg and cardamon and mix.

Add some more flavors:  Pecans & dried cranberries.

Pour into a bowl, grab a spoon, give thanks and dig in for an excellent start to your day.

But I so enjoy setting myself up to win with my first bite of the day.  As the seasons are changing my winter bowls of oatmeal are transforming into lighter options.  Today was avocado toast.  So simple & amazing.

Avocado Toast

Grab some:  Good quality bread! I LOVE Ezekiel bread because it is filled with sprouted grains a great nutrient dense option.  Toast your bread.  Mash the avocado on top – drizzle a touch of olive oil, a pinch of sea salt, and a shake of red pepper flakes.    

If you want to get even fancier you could jazz it up with some fruit on the side, or some lox or an egg on top.

Sit down & savor before you head out the door.