How much of your day is spent taking care of other people, chores, work? Whether you've had it up to here or you get a thrill from being a caretaker and task master, now is the perfect time to start including YOU in your to-do's. You know the airplane rule: place the oxygen mask over your own face first and then on your child's second? The same concept applies to breathing in new life in order to be your best self. Only then, when you are calm, centered and nurtured can you truly be your most authentic self, happier, more relaxed and ready to face the world or re-treat again if  you so choose.

As women, we are praised in our society for helping and serving others. When was the last time you were given a pat on the back for making time for you? When I was growing up, self-care was often misconstrued as something akin to self-obsession, over-indulgence and being "spoiled." Years later, after burning out as a stay-at-home mom who worked part time from home, I came to realize that I was the one who needed the time outs! A new gym membership, yoga, running, meditating, massages, travel and focusing on nutritious cooking were necessary measures to quiet my mind and bring me back to myself. The idea that self-care is somehow wrong or undeserved is completely misguided.

Your assignment: Take on self-care beginning today. Make a to-do list of nurturing actions that will fill you with delight. Below are suggestions to get you started. The point is to calm you, not have you feeling even more stressed about accomplishing tasks. If the thought of doing more is overwhelming, choose just one activity to add to your routine, and see how it makes you feel. When you are ready, try another or swap one regimen for the next until you find your own brand of self-care that really hits the spot. I'd love to hear what you enjoy most in your self care regimen. Please share in the comments below.

Self-Care To-Do's

• Drink water first thing in the morning
• Have a green smoothie 
• Eat organic whole food
• Walk barefoot on the beach
• Get a massage, facial, pedicure or other spa service
• Take a yoga class
• Enroll at a gym
• Try a new cardio or dance class
• Begin a mediation practice for 5 minutes a day
• Take a hike
• Spend time with friends
• Take a class either online or at a local school
• Go shopping for a little retail therapy
• See a therapist
• Take a transformational workshop
• Plan a trip
• Adopt a pet
• Schedule quiet time for reading
• Take a nap
• Do a puzzle
• Make a pot of tea
• Light a scented candle
• Take an epsom salt bath

Grilled Chicken and Veggie Skewers with Chimichurri 
What could be easier on a summer evening than grilled skewers? Separating the chicken from the veggies allows you to grill them at different times as needed. This recipe is part of my summer 5-day detox program. More like this to come in my fall detox, details coming soon.

Serves 2

Print recipe

For the Skewers:
2 organic, free-range boneless, skinless chicken breasts, cut into one-inch chunks
6 cremini mushrooms, wiped clean and foot trimmed
1 small zucchini or summer squash, cut into one-inch chunks
1 bell pepper, seeded and cut into one-inch chunks
1 small sweet onion, cut into large chunks  

For the Chimichurri:
1 c lightly packed chopped parsley
3 garlic cloves, peeled and roughly chopped
1/3 c red wine vinegar
¼ c packed cilantro
½ tsp red chili flakes (optional)
½ tsp sea salt
½ tsp freshly ground pepper

Thread the chicken pieces onto skewers, brush lightly with olive oil, then season with salt & pepper. Thread the veggies onto different skewers and repeat.  

Heat your grill to medium high heat, and grill the skewers until they are lightly browned and the chicken is cooked through, turning occasionally, about 20 minutes total. Pull veggie skewers off sooner if they appear cooked and with grill marks.

Meanwhile, make the chimichurri by combining the chimichurri ingredients in a blender. Blend until smooth, then drizzle over the skewers before serving. Store any remaining sauce in an airtight glass container for about a week in the fridge. 

Note: If you’re using wooden or bamboo skewers, you’ll need to soak them in water for 15 minutes before using in order to keep them from catching fire while on the grill. 

Remember in the 1990's when scientists predicted that mapping our DNA would transform the future of our health? Now we know our genes alone are not our destiny and that our environment is the key to preventing and reversing disease. 

The more recent field of epigentics – epi meaning the space above and around the genes – has taught us that we can influence which genes get turned on or "expressed" and which get shut off. This includes genes that code for diseases like cancer, Alzheimer's and heart disease. Would you believe only 5-10 percent of our genes are fixed? The other 90-95 percent are switched on and off, influenced by our exposure to all things that aren't genetic: our food, water, air, social connections, sleep, alcohol, exercise and stress as well as our parents' health when we were conceived – something to consider when planning to have children. In fact, current research shows that your lifespan can be extended by 13 years by simply addressing your choices, and thereby, which genes get expressed.

Take identical twins, for example, raised in two different places. One lives on a farm eating real, whole foods, walking to school daily and helping the family out by working in the field, walking, squatting, pulling weeds and crops and getting their hands in the microbe-rich dirt. The other twin is raised in an urban environment, eating many convenience foods as both parents work outside the home. The most common pastime is sitting – on subways, at school and on the couch. Hand sanitizer to keep bacteria and viruses away flows freely. Which twin do you think ended up healthier? Research has found that twins exposed to such varying lifestyles can have vastly different health profiles due to their different gene expression. 

SIMPLE STEPS YOU CAN TAKE
Here's where your choice comes in. 

1. DIET

• Maintain a healthy weight
• Keep food simple, real, non-processed and organic
• Eat a wide variety of plant-based foods with any type of diet
• Take cooking classes

2. EXTRA-CURRICULARS

• Don't smoke
• Drink moderately (or not at all)

3. SLEEP

• Get 7-9 hours of sleep per night
• Give yourself a bed time

4. EXERCISE 

• Stay physically active
• Walking daily

5. STRESS

• Meditation and yoga calm the nervous system
• Resolve conflicts and clean up relationships in your life

6. SOCIAL CONNECTION

• Regularly connect with others including family, friends, partners, community

Each of these activities influences our genes. Exercise, for example, positively affects 7,660 –  genes (that's 1/3 of all our genes!) modifying our risk for cardiovascular disease, diabetes, colon and breast cancers, obesity, hypertension, bone and joint diseases and depression.

You can learn more about epigenetics and personalizing your health choices in my book, Gutsy, (link here near top of page) and by watching my 10-minute talk called, "Get Healthy By Addressing Food and Mood" here. ​

Roasted Acorn Squash

Serves 4

Print Recipe

2 acorn squash
olive oil
1/2 teaspoon salt
4 t pine nuts
2 t coconut oil or ghee
2 t maple syrup, optional

Preheat oven to 350 degrees. Cut ends off of acorn squash. Then cut squash in half lengthwise. Scoop out seeds and discard. Place cut sides up onto sheet pan. If needed, cut off small slice of underside of each piece to create a flat surface enabling squash to sit upright. Using hands or a pastry brush, lightly coat orange flesh with olive oil. Lightly sprinkle salt over all 4 pieces. 

Roast for 40 minutes or until fork tender through squash. Add 1/2 teaspoon of the coconut oil or ghee to the "bowl" of each squash. Then add a teaspoon of pine nuts to each bowl. Put back into oven for 2-3 minutes. Remove from oven. Drizzle 1/2 teaspoon maple syrup over each piece if desired. Enjoy!

Do you get hangry? You know, that nasty feeling of hungry plus angry. It often rears its ugly head in the afternoon. Irritability like that can come from neglecting your body's basic need – regular, nutritious, satisfying meals. And by skipping meals, waiting too long, or mindlessly grabbing the wrong choices like sugary snacks and coffee, you are sending your blood sugar on a roller coaster ride from hell! By now, you know that sugar dips and highs are the root cause of cravings, mood swings, weight gain, energy crashes and many other symptoms and diseases.

Instead, set yourself up for success to reach your health goals, and do your brain and body a world of good while you're at it: A little advanced planning to fill your pantry and fridge with life-sustaining foods makes it easy to whip up a healthful meal or snack, or grab it on the go.  Imagine having a salad bar in your fridge? Your kitchen becomes your very own enticing gourmet health food store.

Whether you are gluten-free, vegan, keto or any other dietary practice, the magic formula to stabilizing blood sugar, reducing cravings, losing weight, sustaining energy and feeling your best is: Fiber + Protein + Healthy Fat at each meal. I can't say this enough.

Practice Healthy Shortcuts
Stock the pantry with healthful, organic “convenience” foods so you can put a meal together quickly, without sacrificing nutrition. For example, wash, chop and store veggies in glass containers in the fridge for several days to have them on hand. Hard boil 6-12 eggs. Steam or roast sweet potatoes or fingerlings and keep in the fridge. Great basics to have on hand include:
 

• frozen organic veggies like spinach, cauliflower rice, and peas;
• pre-washed and packaged organic greens;
• fresh cukes, radishes, carrots, tomatoes and jicama to chop and store in glass containers for that week;
• fresh herbs;
• hard boiled organic, pastured eggs
• heat-and-eat organic quinoa and brown rice packs;
• canned organic lentils and chickpeas in BPA-free cans;
• canned wild-caught salmon or leftover protein from last night's dinner;
• almonds or other favorite nuts;
• olives;
• and sauerkraut to name a few.

Just whip up a jar of extra virgin olive oil, your favorite vinegar, a spoonful of mustard or tahini to emulsify, salt and pepper and you can have a healthy meal on the table in less than 20 minutes.  Grab my Healthy Pantry List here for more shortcuts to have on hand.

Composed Salad

This beautiful salad took me less than 10 minutes to put together since my ingredients were ready and waiting for me.

Pre-blanched green beans, steamed fingerling potatoes, a box of washed arugula, hard-boiled eggs, leftover roasted wild salmon, tomatoes, and lots of fresh chopped herbs made for a very satisfying, blood-sugar balancing meal.

Did you see the recent report on eggs and cholesterol, maybe in the Wall Street Journal or on CNN? Are you confused by the frequent flip-flopping advice on cholesterol, heart disease, and what's healthy? I'm here to tell you that most of us can relish our omelettes! Here's why.

1. The study behind the report didn't limit its observation to actual egg consumption,  but rather “ingredients in mixed dishes.” This includes cookies, cakes, and ice cream. Seriously?! Come on now.

2. ​It was an observational study. Observation does not equal causation. It doesn't account for chance, poor data collection, ignoring other foods consumed, and conflicts of interest. Who's behind the study? It turns out many of the researchers have connections to the pharmaceutical industry, including companies that make statins – drugs heavily prescribed for high cholesterol and cardiovascular disease.

3. In 2016, after many years of controlled research on eggs that showed no relationship between the amount of cholesterol we eat and the risk of heart disease, the U.S. actually reversed its guidelines on dietary cholesterol in 2016, removing any limitation. These studies have shown that our bodies are pretty brilliant when it comes to eating cholesterol, with a rise in good cholesterol to maintain a healthy balance. See one report here. 

4. Cardiovascular health is determined by other dietary factors including what else we are eating besides saturated fats such as fiber and polyunsaturated fats. See report on this correlation here.

5. In 25% of us, while eating eggs modestly increases both LDL and HDL cholesterol, it doesn’t increase the risk of heart disease. But for a very small subset of people who are genetically predetermined to be sensitive to cholesterol intake, reducing dietary cholesterol might be a good thing.

Oh, and by the way, that recent, flawed observational study found that the risk from eating eggs is a ridiculously low 2 cardiovascular events in 1,000 person-years!

The bottom line: Enjoy your eggs, which are abundant in vitamins, minerals and protein, and get your cholesterol checked when you see your doctor. To calculate risk: current medical thinking points to your non-HDL cholesterol (LDL) as being the important number as well as your triglyceride level. See here and here to learn more.

You may have seen my first Facebook Live post last week on my FB business page –"Nan Foster Health"– where I talk about the importance of healthy fats. Nuts and seeds are perfect little additions to salads, dressings, soups, and spreads in the form of nut or seed butters. They offer fiber, vitamins, minerals, phytonutrients, and poly- and monounsaturated fats and omega-3 fatty acids. Together with clean proteins and veggies, nuts and seeds keep us full longer and reduce cravings between meals. But, there's more...

If you are pre-, peri- or full on menopausal, you have the means to help regulate your hormones in the palm of your hand. Seeds! Yet another one of nature's little gifts, seeds have phytoestrogens and can mimic hormone production in our bodies. ​

Try cycling estrogen-boosting ground flaxseed and pumpkin seeds for the first 13 days of your cycle or of the month. Then rotate to progesterone-boosting sesame and sunflower seeds. This rotation, in effect, follows the natural pattern of women's cycles. 

Keep nuts and seeds in the fridge to keep their natural oils from going rancid. I keep mine in fun glass Ball jars for easy access and a daily reminder to enhance my day with a delightful nutty crunch.

Did you know that quinoa is actually a seed, not a grain? Here's a simple quinoa recipe I make weekly.

Quinoa Crunch
Serves 4-6

Print Recipe 

1 1/2 cups dried quinoa
1-2 T Ume plum vinegar 
1 handful fresh parsley leaves, chopped
1/2 c toasted almonds, chopped
​1/3 c currants ​

Rinse quinoa well, and put into pot with 3 cups of water. Cover and bring to a boil. Reduce heat and simmer for about 10 minutes or until water is just absorbed. When done, pour quinoa into bowl. Add Ume plum vinegar in increments, and taste to be sure it isn't too salty. (Note: You can find Ume vinegar either with other vinegars or in the Asian foods aisle of grocery stores.) Add other ingredients and stir well.

Did you know your body communicates with you every day? Body talk can sound as simple as hunger and as complex as cravings, mood swings, fatigue, weight gain and headaches. These messages tell us something's up; they're the keys to understanding our personal health needs. Have you been listening to your body's clues?

The solution can often be found in food. What we eat directly impacts blood sugar levels, inflammation, hormone balance, the gut microbiome and immunity. Amazingly, we now know that certain foods even turn genes on and off – genes that may code for diseases. 

Magic Formula: Protein + Fiber + Healthy Fat 

Did you know you can improve your mood and health and minimize weight and cravings by eating in a way that maximizes nutrients and stabilizes blood sugar? As a gift to yourself in the New Year, feed your body's most elemental needs. Eating protein, fiber and healthy fat at each meal is the magic formula for nourishment and satisfaction.

What's on your plate?

For each meal:

• Load half your plate with veggies – Rich in vitamins, minerals, phytonutrients and fiber, aim for 5 cups or more of vegetables daily.
• A fist-size portion of clean protein.
• A fist-size portion of whole grains.
• A handful of healthy fats such as nuts, seeds, avocado, olives, olive oil, coconut and coconut oil. (Proteins such as wild salmon and anchovies double as protein and healthy fat.)

For all you visual learners, check out the Integrative Nutrition Plate, and keep it handy as a reminder.

And, to get really clear about how food is impacting you:

• Begin a daily food journal to notice trends;
• Reach out to a partner, friend or coach to talk through your observations and options; 
• Sign up for a complimentary consultation with me;
• Try a 21-day food elimination plan in my book, Gutsy found here.

Sesame Miso Tofu Veggie Bowl
This dish is all about the sauce! As long as you can eat soy, this simple meal hits all the right notes – plant-based, tons of veggies and loaded with antioxidants, fiber, protein and healthy fats. If you're soy-intolerant, substitute with your favorite protein.

Serves 3-4 

Print Recipe

2 cups Forbidden Rice (This chewy black rice is high in antioxidants.)
1 package organic, high-protein, firm tofu (Please be sure all your soy-based foods are organic.)
5 veggies of your choice, sautéed in olive oil (Here, I've made 1 head broccoli florets, about 3 cups cremini and shitake mushrooms, and 2 heads baby bok choy.)
2-3 cups raw arugula and/or other lettuce greens
Olive oil for sautéing tofu and veggies

For the sesame miso dressing: (You'll likely have some left over.)
1/2 cup olive oil
4 T fresh lime juice
4 T white miso
2 T Tamari or gluten-free soy sauce
2 T rice vinegar
2 t toasted sesame oil
2 t sesame seeds
1 t freshly grated ginger
1/4 t crushed red pepper flakes, optional

Rinse forbidden rice until it runs clear, and add to pot with 3.5 cups of water. Cover, bring to a boil, lower to a simmer and continue to cook for 35 minutes. Turn off heat and let stand for 10 minutes covered to steam rice further. 

Meanwhile, slice block of tofu in half so that you have two thinner blocks. Then slice widthwise into 1" strips. Pour about 2 tablespoons olive oil into large frying pan. Sauté tofu until golden brown. Flip pieces and repeat on second side. Turn off the heat. You can remove tofu and use the same pan for your veggies. Add another tablespoon olive oil to pan, and saute your veggies–for broccoli until just softened; for mushrooms–until well cooked and browned (note: you can also add a minced clove of garlic and splash of red wine once mushrooms are browned and cook until wine is cooked off); for leafy greens such as bok choy–until wilted.

Make dressing by combining all dressing ingredients and whisking well. Into bowl, layer rice, veggies, handfuls of arugula or other raw greens and tofu. Top with dressing. Enjoy!

When did you feel your best? Want to feel like your old self again? Believe it or not, commonly eaten foods are frequently the root cause of so many symptoms, including pain, fatigue, hair loss, digestive and sleep issues, even depression, and, when removed, can literally restore your health and even reverse a diagnosis. Read on to learn tips and grab a recipe for delicious Spinach Kuku.

You literally are what you eat.  Food becomes your blood, cells and tissues. That means, food is directly impacting the way you feel and even the way you think. It all comes down to inflammation. Chronic inflammation compromises the immune system, may make the body attack itself, and left unchecked, can lead to heart attacks, strokes, Alzheimer’s, and even cancer.

You can discover your individual inflammatory culprits through simple food elimination and reintroduction. I know this firsthand! In my 30's I reversed lupus and arthritis. My book, Gutsy, has the info you need to do your own investigative sleuthing about gluten, dairy, and other top inflammatory foods. I'm excited to report that Gutsy just received a positive review from a news outlet covering the best in Southern Australia!

Did you know that gluten can be the secret catalyst behind lupus, MS, and other autoimmune diseases and symptoms? How about dairy as a root cause of joint pain/arthritis, rashes, excess mucous and even asthma? While each of us responds uniquely, some ingredients are universal inflammation triggers that need to be avoided: excess sugar, and vegetable and yellow seed oils–corn, soy, canola, safflower, sunflower.

Here are some tips to help you get started on your investigative journey. Once you feel better, play with adding the gluten and dairy back in for a few days and notice any symptoms in your body. Make sure you only add back one food at a time. Meanwhile, continue to limit sugar (the American Heart Association recommends limiting sugar to 6 teaspoons or 24 grams per day), and skip the inflammatory oils as much as possible. 

1. Eliminate milk and milk products, substituting other calcium sources like fortified nut milks and dark, leafy greens.
2. Eliminate all gluten and gluten-containing products. 
3. Eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils, and all foods that might contain trans-fatty acids (such as deep-fried foods). Use extra virgin olive oil and/or avocado oil as your main fats.
4. Add natural anti-inflammatories to your daily routine including:  ginger, turmeric, omega-3 fatty acids (wild-caught Alaskan salmon and ground flaxseed are two sources), green tea and Moringa powder to add to smoothies or make into a tea (available through Amazon).

   5.  And last but not least, ditch toxins in your skin care and house cleaning products. Did you                know it takes just 26 seconds for toxins to penetrate the skin and be absorbed into the
        bloodstream? Women, on average, are exposed to 168 different chemical ingredients  
        daily in personal care and cosmetic products! Download a Pocket Guide to
        Harmful Ingredients and cross check your products. And try 100% toxin free
        products from Pure Haven, including their awesome Comfort Oil, which banishes many
        inflammatory pains within seconds. You don't need chemicals for products to work!

Spinach Kuku
Kukus are delicious, spiced and herbal Persian frittatas. This one is gluten- and dairy-free and loaded with greens, herbs and healthy fats from olive oil and walnuts. They can be eaten any time of day.

Makes 12 large squares

Print Recipe

1 10 ounce package frozen spinach, thawed
2 t olive oil
1/4 large onion, thinly sliced
2 T garbanzo bean flour
1 t baking powder
1/2 t salt
1 t dried cumin
1 t dried coriander
1/4 c walnuts
1 large handful fresh parsley leaves, about 1 c 
1 large handful fresh cilantro leaves, about 1 c
5 eggs
2 T olive oil

Preheat oven to 400 degrees, convection oven setting preferably. Pour the 2 teaspoons olive oil into a saute pan and saute onions over medium heat until brown and caramelized, about 7-10 minutes.

Meanwhile, in a small mixing bowl combine first 5 dry ingredients and stir. Using hands, press thawed spinach in a colander to drain excess water. Put spinach into a large mixing bowl.

Into a blender pour the walnuts, caramelized onions, dry ingredient mix, fresh herbs and eggs. Blend until very well combined. Pour mixture into mixing bowl with spinach. Using a spatula, fold mixture into spinach until very well combined. 

Pour 2 tablespoons olive oil into a 9" x 11" baking dish or brownie pan. Distribute evenly to coat bottom and sides of pan. Pour spinach mixture into pan, and use spatula to spread it evenly. Bake for 15 to 20 minutes or until center is just dry, not wet and loose.

Allow pan to cool. Cut into even squares. Enjoy!




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And to keep yourself nourished this holiday season, here's a fresh twist on the quintessential sweet potato. Lime is a citrusy counterpoint to the potato's sweetness, while coconut milk is a healthy non-dairy alternative to butter and cream. And grab my previous recipe for delicious, healthful Pumpkin Breakfast Cookies, if you haven't already, which you can enjoy any time. Happy, Healthy Thanksgiving!

Coconut Lime Sweet Potatoes
​
Serves 3

Print Recipe

2 jumbo sweet potatoes or yams, about 1 1/2 pounds total
5 T full fat coconut milk
1 large organic lime, zested (or 2 smaller limes)
1/4 t salt

Preheat oven to 400 degrees. Wash the sweet potatoes and poke several holes in them. Here's a cooking shortcut: Microwave each sweet potato individually for 4 minutes each. This cooks them halfway. Then place them onto a cookie sheet and bake in oven for 30 minutes. When done, slice down the center of each sweet potato and let cool. 

Into a large bowl, scoop out the sweet potatoes and discard skins. Add coconut milk, 3 tablespoons of lime juice, lime zest and salt. Stir until very well combined and creamy.

Your prayers have been answered! You can lose weight and have cookies for breakfast.

​As you likely know, I work with people on their health and wellness, and one thing my clients love is a detox that helps them understand what foods best support their health and which ones don't.  Detoxes are a really great tool to fine-tune your eating habits and to help you upgrade your health if they’re done the right way. That’s why I want to invite you to join me for my fall 5-Day Detox. 
 
Here's the scoop:

• This group detox will be 5 days long, from November 5-9.
• The detox is whole foods based, meaning you'll be eating lots of fruits and veggies, whole grains, and lean proteins. You won't starve, I promise. And it's sustainable so you can continue eating this way as long as you choose.

 
When you sign up, you'll get:

• A full meal plan, brand new recipes for the whole week–including the delicious, nutrient-dense Pumpkin Breakfast Cookie below, and a shopping list so you'll know exactly what to eat at every meal
• A proven protocol that can help you drop weight, sleep better and get more energy in just under a week
• A pre-detox training call where I'll walk you through what we'll do and what to expect, plus you'll be able to ask any questions you have
• Tons of support from me and from the detox community via our members-only Facebook forum

 
I know that detoxing can feel hard and downright scary. I want you to be part of a detox that feels doable and potentially even fun. Find out more about the 5-Day Detox here: http://www.nanfosterhealth.com/2018-fall-detox.html.

Sign up by October 31 to get the early bird price. And please let me know if you have any questions. I hope you can join us - I'm getting excited!

Pumpkin Breakfast Cookies
These delicious, nutrient-dense cookies are loaded with healthful fats. One or two for breakfast or as a snack will help keep you full longer. 

Makes about 20 cookies

Print recipe

Ingredients:
1 1/2 cup almond meal or almond flour
⅓ cup unsweetened coconut flakes
2-3 tsp pumpkin pie spice
1 tsp cinnamon
Dash of nutmeg
1 t baking soda
1 T chia seeds, soaked in 1/4 cup of water for 10 minutes (this will create a chia gel)
1/2 cup pureed pumpkin (from a can is fine)
1/2 cup almond butter
1 T vanilla
1/4 cup honey or maple syrup
1 T freshly grated ginger
1/2 cup walnuts, broken into small pieces
1/2 cup dried currants, cranberries or raisins (no sugar added)

Preheat oven to 375 degrees. Combine dry ingredients (minus the walnuts and the dried fruit) in a large bowl. Make a small well in the middle and add the wet ingredients. Using an electric mixer, mix until well combined, then add walnuts and dried fruit and mix gently until just combined. Line a baking sheet with parchment paper and spoon out 2-3 tablespoons per cookie. Smoosh the cookies so they are flat – these won’t rise like other cookies do. Bake for 12-15 minutes, let cool, then enjoy. Store in the fridge in an airtight container for about a week.
​
Note: These cookies might look daunting, but they are so yummy and always a hit. If you make a batch of these, you’ll have breakfast for days as well as plenty of snacks. I recommend 1-2 cookies for breakfast. Have 1 instead of toast with an egg and some sautéed spinach!