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Friday, June 20, 2014

Welcome to Summer!

It's summertime (tomorrow's the official first day of summer!!) and the livin's easy...as they say.  Truth be told, summer can be tough!  It's busy with trying to juggle work, professional conferences, vacations and so much more.  If you're the parent of school-age children, you have their time to manage on top of everything else, since they're probably home from school.  Finding balance in everything can be a challenge and it's easy to fall out of your healthy lifestyle and routine.  Here are three tips to keeping it together when it feels like it might fall apart:
  1. Focus on the 80/20 rule.  Eat really nutritious, delicious and healthy foods 80% of the time and don't worry about splurges and convenience foods the other 20.  Be mindful about your choices, but give yourself a little grace in the margin.
  2. Take advantage of the abundant fresh fruits and vegetables!  This is the time of the year when it seems like almost everything is in-season, so prices are down and quality is up.  Keep fresh fruit available on the counter, keep the crisper full, and plan meals around the colorful fresh foods you find in farmers markets and supermarkets alike.
  3. Stay hydrated.  Drink plenty of water and other non-caffeine, low or no-calorie beverages.  I'm not a soda drinker (even though I used to love Diet Coke) for a variety of reasons and recommend focusing on water first, then naturally flavored waters (think lemon, lime, orange or cucumber slices, strawberries, frozen grapes and blueberries), followed by herbal and decaf teas.  Thirst can often be confused with hunger and many people eat when they should really drink water instead.  Stay ahead of your thirst by keeping a bottle of water nearby.
 Stay the course!  Take care of yourself while you're busy taking care of everything - and every one - else.  Be healthy!

Friday, June 6, 2014

The Garden

Last year I was in my 3rd trimester during the best time of year for growing vegetables in my garden, so I decided that I wasn't up for the task.  I'm so happy that this year I am back to the fun!  Even though I have a baby now, my small garden doesn't take up so much time that I can't manage.  Moreover, I chose all super easy fruits and veggies to keep in that way.  This year, I am growing strawberries (which have literally taken over 1/2 of my raised bed), tomatoes, zucchini, okra, swiss chard, a variety of peppers, and herbs.  We also have blueberry bushes and blackberries, as well as pear and fig trees.  It sounds like a lot and I guess it is, but much of these are very much self-sufficient.  We've had plenty of rain, so I've only had to water the garden once or twice since I planted in early April.

There are three primary reasons I love to grow my own...First, it's super cheap and provides tons of produce.  The plants cost pennies when I consider how much produce they provide over the life of the plant - seeds are even cheaper.  Tomatoes, peppers and zucchini are some of the most prolific plants you can imagine and I always end up giving some away.  Second, it's relaxing to work in the garden. I don't have as much time to do it as I would like, but I love getting my hands into the dirt.  I can clear my mind completely as I dig and plant my seedlings, pull weeds, and search for caterpillars.  And I love to be outside, so that makes it even better.  Finally, freshly picked produce is full of nutrition and provides me with an immense amount of personal satisfaction that I'm feeding my family food that tastes great and is good for them.

Do you grow garden?  What are your favorite things about gardening?  If you don't, consider adding a few plants to your life this year.  Be healthy!




Sunday, May 4, 2014

Weekend Meditation: Whispers of Hope

Photo Source
Photo Source
My women's small group has decided to use Beth Moore's Whispers of Hope book to study prayer.  There are few disciplines that I think are more important...or more challenging.  Prayer is our direct connection to God.  It is one of the ways we learn to understand the mind of God and to discern scripture, and one way we experience his presence.  Through this study, I hope to understand better God's purpose and provision through prayer. 

As I flipped through the book, I came to this scripture, "Like clay in the hands of the potter, so are you in my hand, O house of Israel." Jeremiah 18:6

I want to be like clay in His hands.  I know that I can't change the broken and bent places in me.  I can't change my mind from thinking about things wrong or my behavior from doing things that are not God's will for me, but when I yield myself to His hands, to His Word and His Spirit, He can change me.  I need it.  I'm so grateful for the hope that is in God's work in me through Jesus and the Holy Spirit.


Praying for all who read this post today.  Be healthy!

Tuesday, April 29, 2014

To My 16 Year Old Self

My little sister turns 16 years old today and I'll be 40 next month.  As I thought about what I've learned since I was her age, I was inspired to take a moment and express what I'd say to myself at that age.  Here's what I came up with...
This was me as a teen (might have been 17 here).


Dear Me,
Life gets better.  It also gets worse.  You'll survive.  Your mom knows a lot more than you think she does.  Try to love her back as much as she loves you.  Be patient with yourself and others.  Enjoy your uncomplicated life - trust me, it's uncomplicated right now.  Work hard and pay attention - your education is worth it.  Save some money every month.  Give away some of your money every month and a lot of your time.  Be a good friend.  Believe me, your thighs are great - don't worry so much about how your body looks to others.  Mostly, they're just worrying about how their body looks to you.  But eat more vegetables anyway.  Wait for God's best for you in a husband and never date a boy who doesn't love Jesus.  Protect your heart and your body.  Dedicate them to God along with your mind and He will guide your path.  God has a wonderful plan for your life, trust Him.
I love you,
Me

What would you tell your 16 year old self?  Be healthy!

Wednesday, April 23, 2014

Prepare to Be Over-run With Zucchini

Today is National Zucchini Bread Day.  Seriously, I didn't make that up (but someone else may have).  I actually think they should have this day mid to late summer.  Since it's the beginning of the vegetable garden season in my part of the world, I've recently planted my tomatoes, peppers, and herbs.  I'm  trying to decide what else to add.  I've grown zucchini successfully in the past and it's a lot of fun...plus a prolific producer!  In fact, I almost always have more zucchini than I know what to do with.  But I do love bread.  And I love zucchini bread.  Vegetables in my bread? Heck yeah! 
Big zucchini like this one are perfect for bread (and not much else!).

Here's a quick list of some of the recipes I might try with my future bounty.  You too! 
Whole Wheat Zucchini Bread with Cinnamon and Dark Chocolate Chunks from the Simple Bites Blog (um, yes, please)
Zucchini Bread from Smitten Kitchen
This basic Zucchini Bread recipe from Cooking Light - maybe in muffin form...yeah, muffins.

Of course, the great thing about modern grocery shopping is that you can (if you want it) get zucchini nearly year-round. It will be freshest, cheapest and most delicious in late summer when it's fresh from your local garden...but if you can't wait, I can think of a hundred worse things you could do than eat some now.  Enjoy.  Be healthy!

Tuesday, April 22, 2014

Setting Limits on Sugar

Most people eat too much sugar.  Sugar in and of itself is not bad.  I don't think any food is bad.  I do think that any food that you over eat, which doesn't provide substantive nutrition needs limits.  This past weekend, many people over-indulged in Easter candy.  Chocolate bunnies, "creme" filled eggs, and marshmallow chicks added hundreds of calories to the weekend total for children and whole families.  I ate too much.  I know it's not good for me, but it tastes so good!

Did you know that the World Health Organization (WHO) recommends that most people limit added sugar to 10% of total calories?  This adds up to about 12 teaspoons per day.  They go further to suggest that additional benefit would come from limiting to 5% or less - just 6 teaspoons per day.  One teaspoon of granulated sugar is about 4.2g. 
 sugars guideline cover
Added sugar is any sugar that isn't naturally occurring - it's usually listed on the label, but it isn't separated from naturally occurring sugar.  If you're eating food that's in its natural state, not overly processed, and/or has few ingredients, it's easy to determine what has added sugar and what doesn't.

I'm going to start tracking my added sugar intake.  I have never done this, so it'll be a fun experiment.  Limiting sugar has many benefits, including helping to control blood sugar, reduce the chances of dental cavities, and helping maintain weight. I'll be sure to share my findings.  Be healthy!

Monday, April 21, 2014

Easter Weekend Recap

What a busy weekend!  Not only was it Easter weekend, but I also hosted a last-minute reception for my parents to celebrate their 20th wedding anniversary.  It was lots of fun.  I only I wish I'd thought of it sooner.  Still, it was wonderful to be with them and with other friends and family!  Then, for Easter day, my folks hosted the whole family for lunch and Easter egg hunting for the children.  Since my little guy is so very little, we didn't hunt eggs...and we were very late because he was napping (and we never wake a sleeping baby!).  Even so, we were there to enjoy food (I made this) and fellowship and to watch some of the kids jump into the swimming pool!  Crazy.  Here are just a few fun shots of the weekend...I should have taken more pics. 

Arranging colorful veggies in a pretty row makes for a lovely presentation. Served with hummus.

The fruit tray was piled with strawberries, grapes, kiwi, and pineapple.

Easter celebrates the resurrection of Jesus Christ.  I believe!

The Easter Bunny filled our baskets and brought my little punky a chick-chick!
Strawberry "bunnies" made even breakfast festive for Easter!
It was a wonderful weekend.  What I didn't say...yet, is that I also may have eaten a TON of Easter candy and may have to put myself on a bit of chocolate restriction to recover from the sugar coma.  zzzzz...Be healthy!

Thursday, April 17, 2014

Easter Planning

Easter is Sunday!  I love Easter.  It is a time to focus on the hope of the cross.  Jesus died on the cross to make a way for sinful man (and this woman) to be reconciled to God.  Without his sacrifice, I would be responsible for paying a debt that I could never afford.  Instead, Jesus took my place once and for all making a way.  I'm so grateful for Jesus.  If you don't have plans for Easter, join me for church - no matter where you are. 

Easter With Us

In addition to the blessings of the Easter season, it's one more reason to get together with my family!  I love our family gatherings.  We usually have a houseful and you know what that means...lots of food.  I've been charged with the salad - my usual dish.  I'm thinking of either a Strawberry Spinach Salad, Greek Salad, Cabbage and Radish Slaw with Peanut Dressing or Pea Salad with Radish and Feta Cheese.  Check out all of the recipes on by Pinterest Salads and Veggies board.  What do you think I should take?

Wednesday, April 16, 2014

Good Morning

Good morning. It's COLD in Atlanta today. Like freezing cold. Thank God it's not raining or we would have snow - again. I could complain, whine, or fuss. Instead, I choose to make it a good morning and focus on gratitude. I'm a believer that we can't be both grateful and discontent at the same time...and there are ALWAYS things to be grateful for I have only to look around. Choose happiness. Be healthy!

Tuesday, April 15, 2014

Happy Tax Day!

I know...that's an oxymoron.  At least it is for me this year.  Seriously, at least if you're bummed about tax day, it probably means you made some money.  I can put a happy spin on anything.  If it makes you feel any better, according to the Today Show...you can deduct money you spent to lose weight (if you have a medical need to do so).  And if you didn't do it this year...there's always next year.  =)  Be healthy!


Monday, April 14, 2014

Returning from Vaca...

Just returned from a wonderful business trip followed by an actual, real, serious, disconnected kind of vacation.  I'm totally re-energized, jazzed and focused!! 

This trip, I really made a conscious effort to disconnect when I could.  I worked in the morning, when everyone else was relaxing and waking up, then I disconnected and focused on my family.  It was glorious.  I thought it would be hard to do it.  But it was easy, worthwhile, and wonderful.  We made memories that cannot be replaced - many firsts for my little guy, including first swim in a pool, first time at the beach, first kisses for Grandpa.  Can't wait for the next trip!

Displaying photo.JPG

Until then, I'm back with a sincerely recharged verve for my work and my life.  I'm reminded that in order to be really good at taking care of others, I have to take time to care for myself.  =)

What about you? Do you disconnect?  What does it look like for you?  Relax.  Deep breathe.  Be healthy!

Wednesday, April 2, 2014

Happy Peanut Butter and Jelly Day!

I love PB&J.  It regularly makes it into my routine as breakfast, snack and lunch...once it a blue moon, it will even work for supper!  In my house, we have no less than half a dozen jars of peanut butter at any given time.  My sweet MIL makes homemade jelly, so we always have that too.  Makes the best PB&J anywhere.  Of course, my real favorite is PB&B - peanut butter and banana. 

Peanut butter is an awesome food to add to your diet.  It packs in protein, mostly good fats, tons of vitamins and minerals...and it tastes great.  It also makes other things taste great (like veggies and noodles with spicy peanut sauce).  Peanut butter is satisfying, so a little goes a long way toward helping you feel fuller longer.  Two tablespoons is a serving and provides about 190 calories and 8 delicious grams of protein.

I thought on this most auspicious day, it would be fun to share three yummy recipes from around the web to encourage you to celebrate deliciously...enjoy!

PB&J Smoothies

 Peanut Butter and Banana Pancakes Recipe
Peanut Butter & Jelly Overnight Oats -- packed with protein and perfect for Valentine's Day

These are all great ways to start your day...of course, around here we have breakfast for supper about once a week, so...yeah.  Happy PB&J Day!  Be healthy!

Disclosure: The National Peanut Board is one of my clients.  They're awesome and represent America's peanut farmers.  They didn't pay me to write this post and it is not officially affiliated with them.  I wrote it because I really do <3 PB&E (E=Everything). If you do want to keep up with my official peanut posts, follow me on Twitter and Pinterest!

Tuesday, April 1, 2014

April Fool's Day

Are you familiar with a fool?  No, not the kind that makes people laugh (or cry, depending on the circumstances).  The kind you eat!  It's an old English dessert of pureed sweet fruit folded into whipped cream.  Decadent, for sure, but also super pretty and a little goes a long way.  Here's a fun post from Joy of Cooking about Fruit Fools
http://www.joyofbaking.com/EnglishFruitFool.html
And since today's a day for fools...might as well have it for dessert.  But just a little.  Be healthy!

Monday, March 31, 2014

Q1 Check In

Hey, you.  How's it going?  Remember those resolutions, er - goals we made in December for the coming year?  How are you doing with them?  As a reminder mine were: to eat more fruits and veg - check.  Drink more water - hhhmmm..still need to work on that one. Exercise 30 minutes, 3 days per week - this one I've gotten much closer to reaching, since I have been exercising almost every day.

How about you?  We're getting ready to start Quarter 2 (Q2), so it's a good time to retool and start again if needed.  Assess where you are and adjust.  Keep moving toward your goal.  The only race you're really in is against yourself.  If you've gotten off track, get up and get going again. You can do it.  Be healthy!

Friday, March 28, 2014

What do I eat? What should you eat?

Food.  Real food.  Minimally processed.  Mostly plant based.  Not too much, but enough.  Some fat, some sweet, some bitter.  Perhaps a little wine.  Not much meat, but yes to fish.  This is how I eat.  It's how I feed my family.  It's what the experts recommend...

Dr. David Katz sums it up beautifully in an Atlantic article based on his most recent study
"A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention."
He suggests that 50-80% of diseases could be prevented through nutrition and lifestyle change alone.  That's powerful information.  This weekend is a great time to start.  Go to the farmer's market.  Turn over your pantry, freezer, fridge and replace what's there with what should be there.  Or restock if you're already making the right choices.   A registered dietitian nutritionist is a great person to help you implement the latest recommendations.  It's one thing to know what you should do, it's another to actually do it.  Working with a pro is an investment.  Imagine how much money you will save on medication and medical intervention.  Be healthy!

Tuesday, March 25, 2014

Menu Planning

Do you plan your menu for the week?  I do.  Of course, I'm super flexible about it.  I plan a menu, then I make adjustments as needed.  Sometimes I think I'll have more time for prep and cooking, but then the wheels fall off and I run out of time.  I punt.  Make adjustments.  Figure out an alternative.  Of course, I try to anticipate that when I'm making my menu by mixing some quick and easy meals with some that require a little more effort.  Here are a five tips that I use to make my menu planning a success:
The window with no panes serves as meal planning central in my kitchen. 
Using dry erase markers makes it easy to make adjustments whenever needed.
  1. Think about the overall load for the week.  For me, that means, when will I be in my office vs at home? Do I have other appointments, especially in the afternoons?  Will I have help - and if so, on what days?
  2. Consider what's on hand.  What do I have in the fridge that must be eaten soon or tossed - those things go on the menu early in the week.  Don't forget the freezer and pantry!  Periodically, I turn the freezer upside down so I don't end up with freezer burned veggies, meats or seafood.
  3. By prepping veggies in advance, I can pull together a
    stir-fry dish in less than 20 minutes.
  4. Shop.  After considering my week and taking inventory, I go grocery shopping.  I buy based on season, freshness, and price - not always in that order.  If I find something that's just a smokin' deal, I buy it and then fit it in.  For instance, today when I went shopping, my market had a ton of marked down produce.  Some of the veggies were a bit blemished, but not bad at all and all were perfectly edible and nutritious - they just may not have looked perfect.  I purchased pre-bagged beets, cauliflower, lemons, bell peppers, and cherry tomatoes for less than $1 per bag.  They'll each work their way into this week's menu - in fact, tonight we had mashed cheesy cauliflower, tomorrow we'll have stuffed peppers, lemon for salmon later in the week, and I'll have beets and tomatoes in my salads.
  5. What can I prep in advance?  For instance, tonight I roasted and chopped beets for salads for the week.  I just wrapped them in foil and tossed them in the oven at 350 when I started dinner.  They roasted for about an hour and a half.  After dinner, I pulled them out to cool, then skinned, chopped and refrigerated.  Often I chop onions early in the week for meals all week.  I wash and prep produce on Sunday night, like broccoli, cabbage, carrots etc. to make stir-fry - a meal in 20 minutes when the chopping's all done in advance.
  6. Be flexible.  I planned my menu this morning.  But after shopping, I made some changes.  As the week goes on, I may make additional changes.  
Meal planning is fun and easy, once you get the hang of it.  I write my weekly menu on a window in the kitchen - you could use a wipe board, notebook, or your smartphone.  There's no substitute for planning and it doesn't have to be perfect.  The point is to have a basic plan, so you're not struggling at the end of the day - so you avoid the "easy" route (fast food) and nourish yourself instead. Do you plan meals in advance?  What are your best tips?  Be healthy!

Thursday, March 20, 2014

Shells Stuffed with Creamy Ricotta, Mushroom & Spinach

Boil 1/2 package of large pasta shells and drain.  Meanwhile...

Mix together 1 container ricotta cheese + 1/2 cup shredded mozzarella + 1 egg + 10 oz defrosted and well-drained spinach.
 Saute 1/2 package sliced mushrooms + 1/2 chopped small onion + 2 minced cloves garlic.
 Add mushrooms to spinach mixture and mix thoroughly.
 Lightly spray a 13" x 9" pan and spoon in a thin layer of spaghetti sauce.
 Stuff each shell with a heaping tablespoon (or 2) of ricotta mixture and place in pan on top of sauce.
 Top with spaghetti sauce + 1/4 cup water. Cover with foil and bake 30 minutes in a 350 degree oven.
 Remove cover. Top with 1/2 cup mozzarella and bake 5 minutes more.
Serve with a mixed green salad.

Smile because you made a delicious, nutritious, vegetarian meal and everyone will love it!  Be healthy!

Tuesday, March 18, 2014

Treating Impotence

I don't watch a lot of TV, but when I do I always end up a little peeved.  Between crappy acting, predictable plots, and unnecessary language, there are all of these commercials that drive me nuts.  Whether companies are hawking lousy for you food or a variety of drugs with a disclaimer that'll make you shiver, the advertisements are often more interesting to me than the shows.

Most recently, I was watching a man-show with my husband (you know, one of those survival shows) and there was an ad for Viagra.  While I have absolutely no problem with anyone wanting to preserve their sex life (and have no opinion on Viagra, per se), I've never heard anyone talk about the reason impotence is a problem - the root cause.  Like so many medications pushed out by pharmaceutical companies, medications like Viagra temporarily treat the symptoms, but don't address the root problem.  Men experiencing issues with impotence should see a doctor first to determine the reason it's happening, not just to treat the symptoms.

Like many...ahem...uncomfortable symptoms, impotence likely isn't the main problem.  Impotence may actually one of the first symptoms of cardiovascular disease.  It can be the result of poorly controlled or unknown diabetes or kidney disease.  These conditions could be greatly reduced through lifestyle intervention instead of using drugs to mask the symptoms. 

I can't help but think of the savings to life and pocketbook if that money was spent on good food and exercise instead.  Then, not only their love life would be improved.  What do you think? Be healthy!

Monday, March 17, 2014

The "Big C"

Well, again, I've been absentee.  I hate being so inconsistent, but when faced with sleep or updating this page...well, you know which one wins!  There's been a lot going on during waking hours and I've been working hard to keep up with personal and professional needs.  Unfortunately, a beloved family member has been managing the possibility of a cancer diagnosis.  Diagnosis is still uncertain and we're praying for the best, trusting God with tomorrow, and leaning on each other for encouragement.

As a registered dietitian nutritionist (and well before I was an RDN) I've always been a firm believer that nutrition and a healthy lifestyle can play a big part in helping keep us healthy and avoid many diseases.  Cancer is one of those diseases.  While some people will get cancer regardless of their healthy habits, because of genetics and influences out of their control, many types of cancer may be prevented.  Here are six ways to reduce your risk:
Source
  1. Get screened.  If found early, most cancers are highly treatable and even curable.  Mammograms, pap smears, colonoscopies, prostate exams, and the like may not be pleasant, but they're quick and they're reliable.  Many of these screenings should be part of an annual check up, but some are every few years - some people may need screening more often than average.  Your specific health history will determine your risk.  Regardless and most importantly, screening saves lives.
  2. Exercise.  Keeping your body fit may help protect you from cancer.  At least 30 minutes per day of moderate to vigorous exercise can help reduce your risk for colon, prostate, or breast cancer.  According to Cancer.net, "Physical activity may lower the risk of cancer by preventing obesity, reducing inflammation and hormone levels, and improving insulin resistance and immune system function."  Get moving!
  3. Eat a primarily (or all) vegetarian diet.  Filled with free radical scavenging antioxidants, fruits and vegetables are powerhouse of protective compounds.  Nuts and seeds are a great source of minerals and healthy fats too.  Beans, peas, and lentils are full of fiber and antioxidants.  These foods serve as the basis of a cancer fighting diet, replenishing your body's ability to repair itself and fight off pathogens that could contribute to the development of some types of cancer. **Today's a great day to eat GREEN!
  4. Maintain a healthy weight.  This is an emerging issue, but it appears that obesity may actually contribute to the development of some cancers.  Being overweight increases your risk of esophageal, bladder, kidney, colorectal, post-menopausal breast, pancreatic, ovarian and endometrial cancers according to the American Institute for Cancer Research.
  5. Protect your skin.  According to the American Academy of Dermatology, one in five
    Source
    Americans will be diagnosed with skin cancer during their lifetime.  Protecting your skin by wearing sunscreen, hats, protective clothing, and avoiding over-exposure and sunburn are essential.  Add to this regular skin screenings (especially if you were a tanner or had frequent sunburns) and you can significantly reduce your risk.
  6. Watch your alcohol consumption.  Drinking more than 1 drink/day for women or 2 drinks/day for men (or binge drinking) increases your risk for a variety of cancers from pancreatic to liver to breast cancer.  In small amounts, alcohol has health benefits, but when we drink too much, it quickly becomes a toxin.  If you are unable to moderate your intake, it's healthier not to drink.
No one wants to hear the words, "you have cancer."  But if you do, having healthy habits like these in place already will help give you the best chance at recovery and cure.  Be healthy!

Friday, March 7, 2014

Breakfast is for Champions

Mornings can be hectic, busy times, can't they?  Especially if you're not a "morning person".  I happen to be a morning person and wake up ready to conquer most days.  I also wake up starving!  Always have.  So breakfast is an automatic part of my life.  I don't usually go on very long without taking a moment to eat something.  Not everyone feels this way, I realize, but it's no less important to make it a habit.  Research has shown that people who eat breakfast regularly have a healthier weight and are more alert and do better in school (work too, I bet!).  Not only that, fueling your body and your brain can help you feel better physically AND emotionally...certainly leading to a much better day.

I've been working with my little guy to get him used to breakfast in the morning.  Each morning, he has a nutritious start - usually a whole grain infant cereal with breast milk and pureed fruit (ex. apricots, mango, or bananas) or vegetable (ex. sweet potato).  Even though he's just 7 months old, healthy habits like this one can begin in childhood.

Breakfast doesn't have to be complicated.  It can be super simple and still be super nutritious!  Here are a few easy ideas:
  • Peanut butter on whole grain toast with sliced banana
  • Boiled egg, 1/2 avocado, sliced orange
  • Whole grain cereal with milk of choice and an apple
  • Protein rich smoothie (simple like this: 1 cup frozen berries, 1 cup milk, 2 Tbs peanut butter, 6 oz plain Greek yogurt, handful of greens - blend and drink)

Check out my Pinterest board (Breakfast is for Champions) for more ideas - some are a bit indulgent-Saturday-morning-dishes, but most are healthy options.  What is your healthy go-to breakfast of choice?