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Healthy

Healthy Breakfast Essentials

Start your day off right with a healthy and hearty breakfast! The best breakfast will be satisfying and nutrient-rich to fuel your morning and keep you satiated until lunchtime. Be sure your morning meal contains these breakfast essentials.

Protein

This is what keeps you full longer, helps your brain function better and helps to stabilize your blood sugar. Protein is the most important part of breakfast when it comes to fueling your body for the day.

Sources:

  • Eggs – 6 grams per egg
  • Greek Yogurt – 15 grams per ½ cup plain yogurt
  • Milk/Almond Milk – 8 grams per 8 ounces
  • Peanut Butter – 8 grams per 2 tablespoons
  • Oatmeal – 6 grams per ½ cup oats

Whole Grains

Fiber keeps your digestive system working properly, keeps you full, and balances blood sugar. Luckily, whole grains are a great source of fiber. When you pair fiber with protein and healthy fats, your body works to break down whole grains slowly and efficiently.

Sources:

  • Oats
  • Quinoa
  • Whole Wheat Toast
  • Whole Grain Muffins
  • Pancakes/Waffles made with Oats or Whole Wheat Flour
  • Granola

Healthy Fats

Again, healthy fats help to keep you full, and help the condition of your skin, hair, brain function.

Sources:

  • Nuts/Nut Butter
  • Coconut Oil
  • Avocados
  • Eggs
  • Flax Seed
  • Coconut Milk, Almond Milk, Regular

Fruits/Veggies

Including at least one serving of fruits and vegetables in your breakfast is an easy way to help you reach the recommended daily intake.

Ways To Add Fruits & Veggies To Breakfast:

  • Smoothies – you can mix both fruits and vegetables for a refreshing drink
  • Oatmeal – top with bananas or apples, or add carrots and raisins to create a Carrot Cake-like oatmeal
  • Hash – try a sweet potato has for a hearty breakfast
  • Frittata – use up leftover roasted vegetables for a veggie-filled dish
  • Sandwiches – load up with different veggies and eggs
  • Pancakes – top whole wheat pancakes with your favorite fruits

Prep The Night Before

By preparing your breakfast food the night before gives you one less thing you need to worry about in the morning. And if time is the main reason you skip breakfast in the morning, now you have no excuse.

What’s your favorite healthy breakfast? Share with us on Facebook, Twitter, LinkedIn, Instagram, and Pinterest! Be sure to join us for breakfast, served until 10:30am, six days a week (Monday-Friday 7:00am-4:00pm, Saturdays 8:00am-4:30pm). Visit us in store or have it delivered via DoorDash or UberEATS.

Healthy & Filling Breakfast Food

What you eat for breakfast can really set the tone for your day. It’s best to start with a healthy, hearty breakfast to give you energy and avoid any mid-morning hunger pains. A meal high in protein, fiber, and healthy fats will help sustain you until lunch time. Not sure what to have for breakfast? Here are some smart and filling breakfast options.

Quinoa
With a whopping 8 grams of protein and 5 grams of fiber per cup, quinoa is loaded with what you need to keep you full longer. Added bonus: whether you prefer a sweet or savory breakfast, quinoa is versatile so you can prepare it to your liking.

Loaded Oatmeal
Oatmeal is a popular breakfast choice and can be high in fiber depending on the type you eat. However, many people report feeling hungry shortly after eating oatmeal. The solution: add your favorite healthy ingredients such as peanut butter or nuts and seeds. You can up your nutrient intake and feel satisfied all morning.

Avocado Toast
Avocado is full of good fat, as well as about 10 grams of fiber (per 5-ounce avocado). So long as you are using a healthy piece of bread and healthy toppings, you should be good until lunchtime.

Eggs
Of course, eggs made the list. As the most identifiable breakfast food, they’re high in protein (6 grams) and good fat (over half of its 5 grams of fat is good fat). Poached, fried, sunny side up or scrambled – prepare them how you like.

Nut Butters
Another food that’s high in good fat and protein are nut butters. Opt for the all-natural kinds, without added sugar. Top off your toast, use them in pancakes, or add them to your breakfast smoothies.

Chia Seeds
Did you know two tablespoons of chia seeds contains 4 grams of protein, 12 grams carbohydrates, and 11 grams of fiber? Soak the seeds in water or milk overnight, allowing them time to bulk up, and wake up to a delicious chia seed pudding. Add your favorite healthy toppings and you’ve got yourself a filling breakfast.

Fresh Fruit
Why not get your serving of fruit done with in the morning? Try citrus fruits, pears, apples, or bananas. Not only do fruits provide fiber, but they also contain pectin, which expands when it absorbs water, helping you to feel full. But choose actual fruit, not fruit juices as they are often loaded with excess sugar that could lead to a midmorning energy crash.

What are your favorite breakfast foods? Share with us on Facebook, Google+, Twitter, Instagram, LinkedIn, and Pinterest.

Did you know we serve breakfast Monday-Saturday until 10:30am? If you haven’t already, check out our breakfast menu and start your day at the Brick Your Neighborhood Deli!

Food Swaps For A Healthy Heart

For a heart healthy diet, choose foods low in saturated fat, added sugar, salt, and cholesterol, and high levels of these can increase risk for heart disease. Better options include minimally processed foods that are high in fiber, unsaturated fats, vitamins and minerals (ex. fruits, veggies, lean meats, low-fat dairy, whole grains, legumes and nuts).

Here are more heart-healthy food swaps for you to consider:

  • Swap red meat for poultry, fish or plant-based protein sources (ex. beans).
  • Instead of butter, use vegetable oil (ex. canola, olive) for cooking.
  • If you need canned or frozen vegetables, opt for the low-sodium or no-salt-added kinds.
  • Instead of chips or cookies, snack on fresh cut veggies with a stick of low-fat mozzarella.
  • Avoid carb-based sides (ex. bread, pasta, baked potatoes) and choose a veggie heavy salad instead.
  • Make fresh soup rather than going for the canned version.
  • Try replacing traditional desserts like cake or ice cream with fruit and yogurt.
  • A handful of unsalted nuts are a smarter option than a prepackaged energy bar for a midday pick-me-up.
  • Choose whole grains (ex. whole wheat bread, brown rice) over the refined white counterparts.
  • When baking, swap butter or oils for unsweetened apple sauce, mashed bananas or low-fat yogurt.
  • Choose 1 percent or skim milk instead of 2 percent or whole milk.
  • Swap sodas and other sugar-sweetened beverages for water or tea.
  • Nix the burger and fries and replace it with a sandwich loaded with veggies.

Do you have any other heart healthy tips to share? Connect with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Start your day with a yummy breakfast from the Brick Your Neighborhood Deli. Our new breakfast menu is served until 10:30am Monday-Saturday, and then we offer our delectable signature sandwiches. Come visit us today!

Healing Winter Foods

With the New Year upon us, many of us have new goals and resolutions for the year. For those who want to focus on improving their health and overall well-being, these healing foods might be a great start. Add these fruits and vegetables to your diet to help you kick-start a healthier lifestyle this winter.

Brussels Sprouts
These aren’t always everyone’s favorite vegetable, but they do offer great benefits. As part of the cabbage family, Brussels sprouts promote the production of glutathione, which is an antioxidant that aids in minimizing cellular damage from free radicals. They contain high levels of glucosinolates and sulfur compounds, which are anti-parasitic. And overall, Brussels sprouts are great for your body, mind, and soul.

Horseradish Root
If you want to improve your digestion, try adding horseradish root to your diet. Horseradish fights against multiple bacterial species and intestinal worms, and also helps to stimulate digestion, enhance circulation, and can aid in naturally lowering elevated body temperatures.

Grapefruit
Grapefruits have been used to reduce the severity of asthma in the past. This is thanks to their abundance of vitamin C, which helps to combat inflammation of the respiratory tract.

Kale
There’s a reason kale became such a popular superfood so quickly. During the winter, we may not get as much sunlight and vitamin D as we usually do, which can cause hormonal fluctuations. Eating kale can help to strengthen your bones and create an estrogen-balancing effect to keep us healthy and happy. Kale is also high in antioxidants to fight inflammation.

Kiwifruit
Kiwifruit is a great source of important flavonoids as well as vitamins C and E. These help to reduce inflammation, stave off colds and the flu, and work to repair damaged skin by boosting collagen formation. The black seeds of the kiwifruit provide omega-3 fatty acids, which are important for our brains during the dark days of winter.

Leeks
You may have heard that leeks can help to defend against cancer cell formation, but its benefits don’t stop there. When it comes to digestion, leeks can act as a mild and safe diuretic and laxative to keep our urinary and intestinal tracts regular. Leeks also contain the prebiotics inulin and fructo-oligosaccharides, which promote a healthy microbiome. And the sulfur compounds within leeks are powerful antibacterial and antiviral agents.

Oranges
It’s no secret that oranges are a great source of vitamin C (great for the immune system), but its citrate prevents adhesion of bacteria to the urinary tract wall. This, in turn, helps to prevent kidney stone formation and urinary tract infections.

Pears
Containing potassium, phosphorus, beta-carotene, and B vitamins, it’s no wonder pears can help to calm and rejuvenate our nerves. Pears can also stimulate the production of serotonin and norepinephrine, which helps to boost our moods.

Pomegranate
The vibrant, high-fiber seeds are great for our blood circulation as they help to maintain the lining of our blood vessels. They also contain unsaturated fats which provide important antiviral protection.

Sweet Potatoes
Often times, potatoes get a bad rap for their starch and calorie content, but they are good for our bodies. They help to generate heat and promote efficient biochemical reactions to help maintain health and wellness. When it comes to sweet potatoes, they contain ample amounts of beta-carotene and vitamin C which supports and boosts our immune system. If we include sweet potatoes in our regular diet, we can even develop a protection from infectious illness.

What are your favorite nutritious winter foods? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest!

Have you checked out our breakfast menu yet? Join us weekdays from 7:00am-4:00pm and Saturdays 8:00am-4:30pm to try our new breakfast items or come enjoy your favorite sandwiches.

Healthier Comfort Foods

When you think of comfort foods, you may think of donuts, pizza, macaroni and cheese, or chocolate – all of which are foods that are deliciously indulgent and may possibly lead to a food coma or upset stomach. However, comfort foods don’t have to leave you feeling lethargic and guilty. Here are some tasty, healthy alternatives to some common comfort foods.

If you’re craving a Chocolate Mocha Latte, try a Turmeric Latte instead.
Of course, a sweet latte sounds perfect for a chilly morning, but opting for the latter can help your immune system. Turmeric contains a compound called curcumin that has both anti-inflammatory and antiviral properties. Turmeric lattes can be prepared in many different ways, allowing you to create one that suits your tastes. Try blending some turmeric, warm almond milk (or other milk alternative), coconut oil and black pepper.

If you’re craving a Chocolate Chip Muffin, try a Veggie Muffin instead.
Pairing your morning coffee with a croissant or donut may be your idea choice, but swapping that pastry for a veggie-heavy muffin can be a smarter choice. You can increase your nutrient intake by making muffins with shredded veggies (ex. carrots, pumpkin, zucchini) and almond or chickpea flour. Depending on the veggies and fruit you choose to include, you can get a great amount of vitamins and minerals to help boost your immune system.

If you’re craving Mashed Potatoes, try Cauliflower Mash instead.
Cauliflower mash creates a comparable creaminess to satisfy your mashed potato craving (try using coconut milk). Or try recreating mac and cheese with whole grain (or chickpea) pasta and a butternut squash-based sauce. You can even make creamed spinach healthier by sautéing baby spinach and chopped leeks, then adding low-fat milk and a little goat cheese. One cup of spinach contains 8.4mg of vitamin C, which is a powerful antioxidant and known to decrease the length and severity of a cold.

If you’re craving Creamy Chowder, try a hearty Veggie or Bean Soup instead.
Start by simmering your favorite vegetables (ex. celery, onion, carrots) to create a tasty base, and then add in the broth of your choice. If you want a creamy texture, skip the heavy milk and cream and add butternut squash or pumpkin before pureeing. If you choose to include leafy greens like kale, and a cup of white beans, you’ll get a dose of vitamin C and zinc, which work together to aid in the production of antibodies that fight the cold and flu.

What are some of your healthy comfort food recipes? Share with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

If you’re looking for good food made with love and care, visit The Brick Your Neighborhood Deli in Pomona. Enjoy our Soup of the Day with one of our signature sandwiches, made fresh to order. Top off your meal with a refreshing beverage or one of our tasty desserts made from scratch. Want to skip the line? Try our online ordering system at BrickMarketDeli.com.

How To Stay Healthy During Flu Season

To avoid getting sick this flu season, ignore those juices and supplements which claim to “boost your immunity” or “support immune function” as these are simply marketing terms. Instead, make sure you are eating your way to a healthy immune system all year long.

When it comes to getting sick, there are a number of factors that can influence your susceptibility. After being exposed to a virus, these factors determine whether you actually get sick, and the severity of it.

First off is your pre-existing immunity, either from being previously exposed to a similar strain or through a vaccine. It is said that the first flu strain you were exposed to can affect your protection against new strains.

The status of your immune system plays a role as well. For example, people with untreated HIV or those who have just received a bone marrow transplant have weakened immune systems and, therefore, cannot fight off infections like healthier people can.

Age is also a factor, with the very young and elderly often experiencing more severe flu symptoms.

And, not surprisingly, what you eat matters. A healthy diet supports a healthy immune system. It should include protein as well as micronutrients such as vitamins C, A, and E and zinc. The best way to get your nutrients is through a varied diet with sufficient amounts of proteins and a variety of fruits and vegetables.

Whether you eat a healthful diet or not, you are likely getting your nutrients through fortified packaged foods (ex. cereal). Though relatively uncommon in the United States, nutrient deficiency does occur. According to the Centers For Disease Control (CDC), less than 10% of the population is deficient in micronutrients. Those at risk are vegans who are not careful about their food choices and elder adults whose diets are limited and monotonous.

If you are neither malnourished nor nutrient deficient, taking extra vitamins will not “boost” your immune system or prevent you from getting sick. While vitamin C is believed to be beneficial in warding off sickness, it does not prove to reduce the incidence of colds. However, some evidence shows that it may cut down the duration of the cold. Still, it is better to get nutrients by eating fruits and vegetables rather than using supplements or fancy juices.

The best way to stay healthy and keep your immune system in tip top shape is to consume a healthful diet, get sufficient sleep, exercise, keep up with flu and pertussis vaccinations, avoid sick people, and wash your hands.

Share your healthy winter tips with us on Facebook, Google+, Twitter, LinkedIn, Instagram, and Pinterest.

Warm up at the Brick Your Neighborhood Deli in Pomona. Choose from our signature sandwiches, fresh salads, soup of the day, and our variety of desserts. We’re open weekdays from 10:30am-7:30pm and Saturdays from 10:30am-4:30pm. We hope to see you soon!