let’s get down to the heart of the matter. heart disease affects millions of americans every day - in fact, many people are surprised to hear that it’s the #1 killer of women in the u.s. so what can we do to help combat this heart-wrenching trend? well, for starters, we can eat breakfast. what?? breakfast?? how in the world will eating breakfast help prevent heart disease? good question. studies have shown that people who skip breakfast are at higher risk for heart disease and coronary events than breakfast eaters. well, here at fitlosophy, we get it. we know you’re busy, stressed, rushed, strapped for time, so strapped that the thought of stopping to make breakfast is less than appealing. which is why we’ve compiled three of our favorite options to make the first meal of the day a heart-healthy one - all delicious + all guaranteed to get you out the door in minutes.
[we heart overnight oats]
by throwing all the ingredients together the night before, these oats are quick and easy...and did we mention loaded with coffee and dark chocolate (much to our chief fitlosopher’s delight)?? dark chocolate’s flavanol antioxidants lower blood pressure, improve blood flow to the brain and heart, and prevent blood clots. oats are loaded with soluble fiber, which studies show may reduce your risk of heart disease. studies have shown coffee consumption can reduce your risk of developing clogged arteries. and the topper: blackberries contain antioxidants that may help reduce your risk for heart problems.
[chocolatey mocha overnight oats]
½ cup gluten-free rolled oats
¼ cup strong coffee
½ cup unsweetened cashew milk
1 tbsp maple syrup
1 tbsp raw cacao powder
2 tbsp dark chocolate shavings
¼ cup blackberries
- shake up coffee, cashew milk, maple syrup + cacao powder in your protein shaker (or a mason jar).
- remove whisk + add oats. shake shake shake!
- refrigerate overnight.
- to serve, top with dark chocolate shavings and berries. yum!
this is a fresh, fruity, creamy breakfast that can be blended up in minutes. blueberries contain antioxidants called anthocyanins that prevent plaque build-up in the arteries and promote healthy blood pressure. greek yogurt is a good source of calcium, magnesium and potassium, which is believed to help lower high blood pressure. almond milk is a cholesterol-free, low-sodium source of healthy fats, which helps prevent high blood pressure and heart disease. and chia seeds have been shown to lower bad cholesterol, increase good cholesterol and reduce inflammation.
[blueberry smoothie + greek yogurt parfait]
½ cup unsweetened almond milk
1 tsp vanilla extract
1 frozen banana
1 cup frozen blueberries
1 tsp chia seeds
½ cup unsweetened greek yogurt
1 tsp vanilla-bean paste
¼ cup blueberries for topping
- in a blender, combine almond milk, vanilla extract, frozen banana, frozen blueberries + chia seeds, blending until smooth, about 90 seconds or so.
- in a small bowl, mix greek yogurt + vanilla-bean paste.
- in a bowl or tall glass, layer smoothie + greek yogurt.
- top with berries + enjoy!
this is a quick, filling breakfast with a fun, little twist. by cooking your eggs in a waffle maker, you get an oil-free, fuss-free waffled egg wrap to fill however you see fit - perfect for an omelette on-the-go! eggs are rich in nutrients like betaine and choline, which promote heart health, and avocado helps lower bad cholesterol and reduce inflammation.
[southwest waffled omelette sammie]
2 tbsp chopped green onion
2 tbsp crumbled feta cheese
sea salt + pepper to taste
¼ of an avocado, mashed with a fork
3 tbsp salsa
handful of baby spinach
- beat together eggs, green onion, feta, salt + pepper.
- carefully pour into a pre-heated waffle iron on medium heat + cook until you hear the beep.
- carefully remove egg from the waffle iron with a fork + top with avocado, salsa + spinach.
4. fold + eat!
so there ya have it, fit friends - 3 quick + easy heart-healthy breakfasts that will get you out the door in minutes, no excuses necessary. enjoy!
p.s. need your very own protein shaker for those overnight oats? we've got you covered!