Quinoa is protein-rich food that is a great substitute for a grain if you’re getting tired of eating oatmeal in the mornings. One serving of quinoa mixed with some cut up fruit is a delicious mixture guaranteed to get your taste buds excited and that brain moving! If you really want to indulge, add in a squeeze of lime, a small drizzle of raw honey, and some cut up basil to kick up the flavor.

Red quinoa is a great source of fiber, magnesium, manganese, copper, iron, and essential amino acid. Remember to always rinse your quinoa after cooking it!

Is oatmeal starting to taste the same bland way every morning? Toss in shredded zucchini with a pinch of cinnamon and top with some chopped walnuts and sliced bananas to have a guilt-free slice of banana bread to start your day!

Breakfast in the morning needs to be convenient, and many times, on-the-go options become an important staple to keep around. Muffins are delicious, easy to grab and take, but often filled with unnecessary amounts of sugar and unsaturated fats. Why not change the muffin ingredient list while keeping the same convenient shape!? Mini quinoa quiches are a fantastic and healthy option to make sure you don’t have to sacrifice the quality of your body’s nutrients if you’re running out the door. Combine two cups of cooked quinoa, one cup of veggies (such as spinach and bell peppers), half of a cup of shredded cheese, and a pinch of salt and pepper. Portion into a lightly greased mini muffin tin, and bake at 350 for 15-20 minutes. These are great to store in ziplocks in the fridge and can be quickly microwaved before gobbling down!

Healthy Tips:

When people think about losing weight, one of the first misconceptions that comes to mind is to eat LESS. Most people who are wanting to lose weight should eat FIVE meals a day. Eating every two hours, two small meals in between three regular meals will help keep the body’s metabolism active, therefore not only burning more calories, but also keeping your body in a state of making the most of the great nutrients you are taking in, which gives your body the best fuel to work in the most efficient method.

When exercising, make sure you are using your body’s full (comfortable- avoid injury) range of motion. This allows your muscles to do MORE work per rep, which in turn results in more break down of tissue by the end of the workout. Building muscles is just as important in the recovery as it is in the process- the more tissue there is to repair, the more work the muscle has to do to build itself into a stronger position. Remember everything in moderation and to avoid injury by recognizing your body’s signs and limits.

Work out in front of a mirror! Watching your reflection while working out can be beneficial ways. Most importantly, it allows you to constantly check and readjust your form. In addition, it can be a motivating factor to sink deeper into that pose, hold for five more seconds, or cheer yourself on for one more rep. When we can visualize the change, we are better at reinforcing our potential!