When you’re attempting to add more protein into your life, one of the easiest things to reach for is eggs. Eggs are great. They’re easy, versatile and inexpensive. But when you’ve gotten to the point where the thought of eating another egg fills you with a rage unlike anything you’ve experienced, it’s time for a protein change. Here are six protein-packed breakfasts that don’t center around the incredible, edible egg.

Overnight Oats

Ingredients:

• 1/2 cup of rolled oats
• 1 cup of skim milk or unsweetened vanilla almond milk
• 1-2 tablespoon of your favorite protein powder (make sure it’s not loaded with sugar)
• Add in your favorite flavoring options (fresh fruit, peanut butter, cinnamon, etc)

Instructions:

• Mix it all together, seal the lid, throw in the fridge, dream about it then eat it in the morning.
• Overnight oats usually take about 7-8 hours to get the proper consistency.
• This is going to be high in carbs (It’s oatmeal. Duh.) but protein + carbs = a happy gym experiment.

Protein count: 27-47 grams (depending on your protein product)

Peanut Butter Banana Shake

Ingredients:

• 1 cup of skim or unsweetened vanilla almond milk
• 1/4 cup of natural coconut milk
• 1 teaspoon of banana extract
• 2 tablespoons of peanut butter powder
• 1-2 scoops of protein powder (I usually go for Garden of Life vanilla)

Directions:

• Mix it all together. Throw on some sweet tunes and shake it. This can be made the night before and shaken again the next morning.

Protein count: 25-45 grams

Good for You Yogurt Parfait

Ingredients:

• 1 cup of plain Greek Yogurt
• 1 teaspoon of flavoring extract (vanilla, coconut, lemon, etc.)
• Chopped fresh fruit (I usually go for berries because they’re lower in sugar)
• 1/4 cup of unsalted chopped almonds, walnuts and/or pecans
• 1/2 teaspoon of liquid stevia

Directions:

• Put the yogurt in a container stirring in the flavoring extract and liquid stevia. You can also use flavored liquid stevia instead. Add chopped fresh fruit to the top. Sprinkle nut mixture. If you’re making this the night before, wait until you’re about to devour it to put the nuts on.

Protein count: 27g

Hummus Bacon Toast

Ingredients:

• 2 pieces of whole wheat bread
• 1/4 cup of hummus (whatever flavor you fancy)
• 4 strips of bacon (turkey bacon can be substituted)

Directions:

• Make the bacon (literally and figuratively), toast the bread, slap the hummus and bacon on top. You can also try a sprinkle of everything bagel seasoning or splash of siracha for added flavor.

Protein count: 19g 

Smoked Salmon Avocado Toast

Ingredients:

• 1/2 avocado
• 1 teaspoon of lemon juice
• 1 large slice of whole-wheat toast
• 6 slices of smoked salmon
• 1/2 teaspoon of capers
• 3 slices of tomatoes (optional)
• 1/4 cup of raw baby spinach (optional)

Directions:

• Toast the bread. Scoop out avocado or thinly slice it. Season with salt and lemon juice. Put avocado on the toast, layer with spinach, tomato, then salmon. Sprinkle with salt and/or capers.

Protein count: 17 grams

Sweet Potato, Spinach & Black Bean Breakfast Burrito

Ingredients:

• 5 whole-wheat tortillas or wraps
• 2 cups of raw baby spinach
• 1 large sweet potato
• 1 can of low-sodium black beans drained & rinsed
• 1/4 teaspoon of cumin
• 1/4 teaspoon of chili powder
• 1 lime juiced)
• 6 tablespoons of salsa

Directions:

• Cook the sweet potatoes and do what you will with them. The spinach can be chopped, sliced, mashed or however, you want to get them on the tortilla. Put the sweet potatoes in a bowl and add the spinach, beans, cumin, chili powder, lime juice and salsa. Mix it together. Slap it on the tortilla. Try and fail a few times to roll it into a burrito. Look up to how to fold a burrito on YouTube. Roll five burritos. You can either bake them for 10 minutes at 150 degrees Celsius or microwave them.

Protein count: 28 grams per burrito

Many people practice yoga, especially now more than ever from the comfort of their own home. It is very accessible to roll out a yoga mat, follow tutorials and mirror any sort of video you can get your hands on. Your body reaps the benefits of yoga if you hold the stretches long enough. But there are more benefits to yoga than just the superficial physical aspect. It is worth exploring how yoga can enrich the way you treat yourself, your body and other people. Here are some ways you can incorporate intentionality into your stretching, so you feel more confident and purposeful not just in your practice, but in your life as well.

Posture
Yoga literally means “yoke,” or to unite and connect. We can connect with our bodies and feel rejuvenated through the physical form of yoga. This physical form is called “Asana,” or posture. Your posture should not make you feel like you can’t breathe. You should feel comfortable and steady while in whatever pose you are holding. The misconception to bend your body into a pretzel prevents you from recognizing and honoring your limitations. The best rule of thumb is: if you cannot inhale and exhale for at least 4 counts in a position, come out of it and modify until you can execute while breathing completely. Throughout time, you will begin to listen to your body, know its cues and become more connected with yourself.    

Breathing techniques
Oxygen provides our bodies with the energy we need to not only stay alive, but the power to control our own mind. When we control our mind, amazing things happen. We slow down our decision-making process and step back from something that may be hindering or upsetting us. We can accomplish so much when we breathe intentionally. One way to practice breathing is through Pranayama. Prana means “energy” and Yama means “restraint,” or we can better understand Pranayama as breath control. One method of Pranayama is called Ujjayi (pronounced OOJ-EYE-EE), which helps to improve blood circulation and minimizes diseases of the lungs, chest and throat. To practice your Ujjayi breath, sit in a comfortable position and inhale deeply through your nose. Hold your breath for as long as you can, then exhale slowly while contracting the air passage. After some practice, your breath will sound like whistling or ocean waves. I enjoy this breathing throughout my practice when I come to a deep pose, such as a hip opener.  

Sense withdrawal and focused concentration
Withdrawing from our senses sounds counterintuitive to what we want to achieve in yoga, but in order to tune out everything around us, we must first draw inward. If you have ever attempted meditation, you may be thinking this is what you were doing. You were sitting or lying in a comfortable position, you were breathing deeply and effortlessly, and you were very aware of your body. This phase in yoga allows you to become so absorbed in the moment, that your surroundings do not bother or disrupt you. When you practice sense withdrawal, or what is called Pratyahara, you will become less distracted with things around you in your everyday life. When you can maintain this level of focused concentration, or what is called Dharana, you are much closer to achieving true meditation and bliss.

In my experience as a certified yoga instructor and practitioner, my studies are guided by the philosophies of the Yoga Sutras of Patanjali, which is a structure for every one of all backgrounds, levels and beliefs to follow. The Sutras offer an eight-step journey in Ashtanga called the Eight Limbs of Yoga which includes Asana, Pranayama, Pratyahara and Dharana. How much you want to use from the Sutras is up to you in order to live a conscious and purposeful life through yoga.

Nestled on the southwestern French-Belgian border in a bend of the Semois River is the delightful town of Bouillon, Belgium. Surrounded by the Ardennes Forest, the town sprawls beneath the brooding Castle of Bouillon. It is fondly known as the Pearl of the Semois and is the perfect place for a stop while in the area. Though small in size, this town packs a punch when it comes to activities. Check out all the things you can do in Bouillon! 

Castle of Bouillon
Rising out of the trees on a ridge above the town, like something straight out of a “King Arthur” movie, is the Castle of Bouillon. This medieval defensive structure dates back to 988. Today the architecture you’ll see was completed in the 18th century. This delightful look into the past has a network of tunnels that once secretly brought food in from the river. While on your tour you’ll discover dungeons, 16th-century weapons, lofty battlements and scenic parapets. The castle is still overcome by new invaders daily, though they are now known as tourists! 

Abbaye Clairefontaine
This abbey is home to a community of Cistercian nuns in search of peace and silence. The abbey was built on a farm that was gifted to the nuns by Baron de Moffarts in the 1920s. Here you’ll find beautiful stained glass in the church and a silent retreat from the hectic world. If you feel so inclined you can participate in a prayer, painting on silk, ceramics or biscuit making. The store on site is open daily. 

Agri-Musée 
Just a short drive away in Rochehaut you can visit the Animal Park and Agri-Museum. Here you will go on a journey into the past and learn about what farming was like in the local community. See the interior of a farmhouse and listen to commentary about “the good old days.” Original costumes, machines, tools and appliances are on display here from the 19th and 20th centuries. In the Animal Park you’ll find around 40 species of farm and game animals, as well as some exotic breeds. Hop on the train and ride through the area. Kids will love seeing animals like Belgian draft horses and Ardennes sheep! 

Bouillon Wildlife Park 
If you just can’t get enough animal action, be sure to head to the wildlife park. Here you’ll find over 500 animals from 75 species. See zebras, tigers, wallabies and even capybaras!  Leisurely wander along the 1.25-mile trail and then stop for a visit at the playground where the kids can burn off some extra energy. One you’ve worked up an appetite, stop at the restaurant on site where you can enjoy an a la carte menu. 

Whether you are just passing through or staying in the area, Bouillon is the perfect little town to explore. The medieval castle gives an incredible look into the past, as does the Agri-Museum, and there are plenty of animals to entertain the kids. Take a day or two and mark Bouillon off your travel list.

Ensuring that you and your family are making healthy decisions is an important part of your family’s overall well-being. However, with busy schedules and a million and one things to do, preparing healthy foods and finding time to exercise can be challenging. It often seems easier to pick up fast food on the way home from a long day or sit in front of the television after work, but making small decisions to steer your family in a healthy direction can make a big difference in the long run, and all it takes is a little healthy food and some activity! 

EATING WELL 

While children, even yours, maybe notorious for being picky eaters, many of their eating and snacking habits can be influenced by you. Healthy eating habits can stick with your children for the rest of their lives, so give them a great start by making healthy food choices for everyone under your roof. Following a few simple tips can make all the difference!

Stock healthy food.
Leave the junk food at the grocery store! Instead, fill your pantry and refrigerator with healthy options, like fruits, vegetables, low-fat dairy, lean proteins and whole-grain bread and pasta. Make snack-size portions available and easy to grab and turn healthy snacks into something fun. Add peanut butter to apple slices and make low-fat popcorn to replace the chips.

Avoid/discourage “just because” eating.
Eat when you’re hungry; it’s as simple as that! Try not to eat just because you’re bored, and trust your children to know their own bodies. They’ll definitely let you know when they’re hungry.

Encourage variety.
Although your children may not be around you all day, do your best to know what they’re eating. Ensure that your family eats a variety of healthy foods every day. For more information on what, and how much, your family should be eating on a daily basis, explore the food groups at ChooseMyPlate.gov.

Involve the family.
Whenever possible, bring your children along when you grocery shop. Teach them to read food labels for information, like serving sizes and unhealthy indicators, like high sodium, sugar, cholesterol and fat, especially trans fat. Make meal planning a family affair by asking for everyone’s input, and pass on healthy cooking tips to your children.

Drink water.
Hydration is an important part of any healthy lifestyle. While sugary drinks, like sodas and juices, might seem more appealing, nothing beats a refreshing, rehydrating, calorie-free glass of water.

Be willing to break “the rules.”
It’s ok to enjoy special treats as a family. Making cookies together or going out for ice cream after a day at the park are fun, family activities and should be enjoyed. Making sure you do these things in moderation is the key.

EXERCISING AS A FAMILY

By eating well, you and your family are halfway to the goal of a healthy lifestyle. You may find the second component to this healthy lifestyle is a bit more challenging with everyone’s busy schedules, but that is all the more reason to work together. Support each other and enjoy some family fitness! Whether you’re just starting out or your family is looking for a new and exciting way to rebuild interest in exercise, consider a few of these family-friendly suggestions.

Start together, sweat together.
It can be intimidating to join a gym or begin a new activity alone, so why not do it as a family? Decide on something that everyone will enjoy and designate some time each week to break a sweat together. Whether it’s swimming, an hour in the gym, a charity walk or competitive run, an organized sport or an exercise class, do it together so you don’t have the excuse of not wanting to go alone.

Take walks.
Everyone in the family can benefit from a walk. Even families with young babies can take a brisk walk with the stroller or wagon in tow. Creating the habit early of taking daily walks will make it easier to stick with it as your children grow.

Compete.
A little friendly competition can be a great motivator. Hold a push-up or sit-up competition, race each other or keep track of every family member’s fitness accomplishments over time. Having a goal in mind, and a friendly push to succeed, maybe the best way to encourage exercise or perseverance in some of your family members.

Work together.
Chores may be something that your children dread but, by getting everyone involved, tasks are less intimidating. As a bonus, by getting everyone up and moving, the cleaning to-do list shrinks while your family gets going. The most important thing to remember as you begin or continue your healthy journey is that your family is unique. You know best what will work for your family and what won’t. Start somewhere. Find something that works with your family and improve from there. If you stick with healthy food choices and an active lifestyle you’ll see and feel results that you can be proud of! For more resources, visit Military OneSource.