Breakfast tips, recipes ideas and reasons for not skipping it.

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Butternut Squash Beef Chili

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Butternut Squash Beef Chili

Fall + Winter
Serves 6-8

Prep Time: 15 Minutes
Cook Time: 1 Hour 15 Minutes

Soups and stews are an easily digestible meal to enjoy for lunch or dinner. Packing a thermos of chili to take to work is a great way to ensure you’re getting adequate protein and fiber to keep you fueled in your day. The squash adds a nice creamy component to the dish, and incorporates more veggies into your chili.

Nutritional Powerhouse: Squash is a good source of vitamin A, C, and B vitamins. They’re high in antioxidants and rich in minerals such as potassium, magnesium, and manganese. And, of course, as whole plant foods, they’re also rich in fiber and water, making them both hydrating and good for the gut.

Ingredients

  • 1 lb ground beef
  • 1 Tbsp olive oil
  • 1 medium onion, diced
  • ½ cup diced carrot
  • ½ cup diced celery
  • 2 cups ½ inch cubed butternut squash
  • 1 red bell pepper, diced
  • 2 cloves garlic, minced
  • 1 Tbsp ground cumin
  • 2 Tbsp chili powder
  • 1 tsp oregano
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1 tsp sea salt
  • ½ tsp ground black pepper
  • 4 cup broth of choice
  • 1 (14.5) oz can black beans, drained
  • 1 (14.5) oz can kidney beans, drained
  • 1 (14.5) oz can fire-roasted diced tomatoes with juice
  • ½ cup frozen corn kernels
  • ¼ cup chopped cilantro
  • 2 Tbsp lime juice

Instructions

  1. Heat a large pot or dutch oven.
  2. Add the meat, salt and a ½ cup of water and turn down to low heat. As the meat cooks, use a wooden spoon or spatula to stir and break up the pieces.
  3. When done, drain off the liquid and set the meat aside. Return the pot back to the stove and heat the oil.
  4. Add onions, carrot, celery, squash and bell pepper and saute until tender, about 5 minutes.
  5. Add spices and garlic and cook for 1 minute more. Add remaining ingredients except cilantro and lime juice and stir to combine.
  6. Bring to a boil, then reduce to a simmer.
  7. Add the meat back in and cook for 1hr uncovered, stirring every 15-20 minutes.
  8. Enjoy!

What Is Mountain Trek?

Mountain Trek is an award-winning health retreat located in the lush forests of British Columbia, Canada. Founded in 1991, our health reset program helps 16 guests at a time unplug, recharge, reconnect with nature, and roll back years of stress and unhealthy habits. Our nutrition program uses local, organic ingredients and reduces inflammation and balances blood sugar levels and hormones. To learn more about Mountain Trek, and how we can help reset your health, please email us at info@mountaintrek.com or reach out below:

White Bean Borscht

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White Bean Borscht Soup in a Bowl

Any Season
Serves 4
Time: 1 Hour 15 Minutes

Borscht comes in endless varieties—it’s not in fact just one recipe, it’s more of a process created out of necessity by peasants in Eastern Europe needing to feed their families with what they had. It comes in endless varieties, and the white beans in this one add protein and creaminess to the bite. This comes together quickly, and since borscht isn’t just one thing, feel free to experiment with what vegetables you have on hand!

Nutritional Powerhouse: Beets are rich in folate, a vitamin that plays a key role in growth, development, and heart health. They also contain manganese, which is involved in bone formation, nutrient metabolism, brain function, and more. Plus, they’re high in copper, an important mineral required for energy production and the synthesis of certain neurotransmitters.

Ingredients

  • 1 Tbsp oil
  • 2 cups green cabbage, shredded
  • 1 medium onion, diced finely
  • ½ cup celery, diced finely
  • 1 cup sweet potato, diced
  • 2 cups beets, grated
  • 1 cup carrot, grated
  • ½ tsp sea salt
  • 1 can diced tomatoes
  • 3 cups veggie stock
  • 1 Tbsp apple cider vinegar
  • 1 can cooked white navy beans
  • 3 Tbsp dry fresh dill, chopped

Instructions

  1. Heat the olive oil in a large, heavy-bottomed pot over low-medium heat.
  2. Sautée the cabbage, onions, carrots, beets, and celery with the oil, dry dill, and sea salt until soft.
  3. Combine all of the remaining ingredients and bring to a simmer.
  4. Simmer for 1 hour, adjust the seasoning as needed, and add fresh dill at the end of cooking.
  5. Enjoy

What Is Mountain Trek?

Mountain Trek is an award-winning health retreat located in the lush forests of British Columbia, Canada. Founded in 1991, our health reset program helps 16 guests at a time unplug, recharge, reconnect with nature, and roll back years of stress and unhealthy habits. Our nutrition program uses local, organic ingredients and reduces inflammation and balances blood sugar levels and hormones. To learn more about Mountain Trek, and how we can help reset your health, please email us at info@mountaintrek.com or reach out below:

Pumpkin Seed and Almond Granola

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Granola is an easy breakfast cereal to make and always tastes better than store-bought. The almonds add a delicious crunch, lower blood sugar levels, reduce blood pressure, and lower cholesterol levels. Those benefits make them a great highlight for a healthy breakfast, compared to store-bought granolas and cereals which are often full of sugar. Served with plain yogurt and berries, this Pumpkin Seed and Almond Granola is a well-rounded meal with healthy fats, probiotics, and antioxidants. It can also be eaten as a snack to provide fuel during the day!

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Zucchini & Yam Fritter Benedict with Foamed Hollandaise, Caramelized Onions, Roasted Roma Tomatoes, Applesauce

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This Zucchini & Yam Fritter is a great weekend recipe, when you may have a little more time to put into breakfast. This creative take on eggs benedict satisfies the desire for a hearty breakfast, while keeping you light, with the zucchini yam fritter providing a vegetable substitute for English muffins. And cooking the carmelized onion with broth creates a rich and more unique flavor.

Nutritional Powerhouse: Eggs are a wonderful food for the brain. The yolks are a source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells.

Ingredients (Serves 4)

Caramelized Onion

  • 1 large onion finely sliced
  • ½ tsp grapeseed oil
  • ½ C vegetable broth

Fritter

  • 1 medium sweet potato, peeled and grated (about .5 lbs)
  • 1 medium zucchini, grated
  • 1 tsp dry dill
  • 1 clove garlic, minced
  • 2 tsp salt
  • 2 large eggs

Foamed Hollandaise

  • 4 egg yolks
  • 1 Tbsp lemon juice
  • 1 Tbsp neutral-flavored oil
  • 2 egg whites

Roasted Roma Tomato

  • 4 Roma tomato
  • ½ Tbsp olive oil
  • ½ tsp thyme
  • 2 cloves garlic, minced
  • 1 Tbsp balsamic vinegar

Applesauce

  • 4 apples of your choice, cored and diced
  • 1 Tbsp maple syrup
  • ½ Tbsp cinnamon
  • ¼ tsp nutmeg
  • Zest of 1 lemon
  • Juice of ½ lemon
  • Pinch sea salt

Poached Eggs

  • 4 eggs
  • 1 Tbsp white vinegar

Instructions (1 hr 15 min)

  1. Preheat the oven to 350 F.
  2. Start with getting the carmelized onions cooking.
  3. Heat a saute pan on medium and add oil. Add onions and a pinch of salt, stir until mixed. Add vegetable broth and cook on low until onions are soft and caramelized.
  4. Remove core from each tomato, and place on a lined and lightly oiled baking sheet. Sprinkle with salt, thyme, garlic, oil, and balsamic. Cook in the oven at 350F for 20 minutes.
  5. For the applesauce, cover the apples with water and bring to a boil. Reduce to a simmer and cook for 15 minutes. Strain out water, and put in a blender with remaining ingredients. Blend on high power until smooth.
  6. Mix the grated fritter vegetables in a large bowl and sprinkle with salt. Mix well and let sit for a few minutes to let the water release. Using a clean dish towel or cheese cloth, squeeze out the excess water. Mix the grated veg with the remaining ingredients.
  7. Portion into patties. Heat a drizzle of avocado or grapeseed oil in a cast iron skillet and add patties to the pan. Cook over medium heat until browned on both sides and vegetables are tender. About 5 minutes on each side. Transfer to the oven to continue baking for 10 minutes while you prepare the rest of the benedict.
  8. For the hollandaise, beat egg whites to stiff peaks and set aside. Whisk egg yolks and lemon juice together over a double boiler to temper. Slowly incorporate oil until emulsified. Fold in egg whites.
  9. Bring a saucepan half full of water to a simmer with the vinegar. Stir the water in a circle to make it swirl. Crack one egg at a time into a bowl, and add to the center of the swirling water. Cook until whites are solid, and then take out of water with a slotted spoon and place to the side.
  10. Place fritter on a plate, and top with caramelized onions. Place poached egg on top of fritter and onion and top with hollandaise. Serve the roasted tomato and applesauce on the side.

 

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning program, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. Our nutrition retreat program will detoxify your gut, remove toxins, shed unwanted pounds, and balance hormones. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

3 STEPS TO 10X YOUR GOAL SUCCESS RATE

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Peeling a banana from the bottom up.

Using duct tape to open tough lids.

Putting bars of soap in clothing drawers to give undergarments etc. a pleasant smell.  

We love a good hack. They increase productivity and turn us into an efficient, well-oiled machine. The hacks we’re excited to share today relate to goal-setting. Specifically, how three simple acts can make you 10 times as likely to accomplish your goals and dreams.

According to a recent study, 92% of all New Year’s resolutions fail. While resolutions aren’t exactly goals, they’re close enough that this stat is alarming. What if only 8% of people who resolved to go to college actually enrolled? What if only 8% of partnerships succeeded?

THE ART AND SCIENCE OF GOAL-SETTING

On the flip side, there are a couple of statistics that offer hope. For instance, you are 42% more likely to achieve your goals by simply writing them down on a regular basis. Dr. Gail Matthews, a psychology professor at the Dominican University in California, recently studied the art and science of goal-setting with 149 participants and found this to be true. Furthermore, Dr. Matthews found that once you’ve documented your goal, sharing it with a friend, and sending weekly progress reports makes you 77% likely to accomplish that goal.   

While a limited data set of 149 participants probably wouldn’t pass any honorable statistician’s sniff test, there are other similar studies affirming that the act of documenting your goals significantly increases the probability of success. 

A 1979 study supposedly done by Harvard Business School measured students prior to graduation, and then again 10 years later. Prior to graduating, 84% of the entire class had not set goals, 13% had written goals without concrete plans, and 3% had both written goals and plans.10 years after graduating, the 13% of the class that had set written goals, but had not created plans, were making twice as much money as the 84% of the class that had set no goals at all.

What’s even more shocking is that 3% of the class that had both written goals and a plan were making ten times as much money as the remaining 97% of the class! Or so the myth goes; to this day, not even Harvard psychologists can find the studies in their archives.

MYTH OR NO MYTH, STATISTICALLY SIGNIFICANT OR NOT, THE FACT IS THAT DREAMING ABOUT YOUR GOALS IS ONE THING, TURNING THEM INTO REALITY IS ANOTHER.

But let’s back it up a minute. Before you jump ahead and start frantically scribbling down your goals (to breed dragons, own a house with several secret passages, rule the world, live like a dog, you name it), you need to make sure that you set a good goal. We’re not talking “good” in the sense of good vs bad, because who are we to judge the nature of your goal but in the sense of making it SMART.

SET SMART GOALS

SPECIFIC

What exactly do you want to achieve and how will you get there? The more specific you are, the greater the chance you’ll accomplish your goal. If losing 10 lbs or running a marathon is your goal, break down what it is you need to do for this to happen. Ask yourself the “what, where, how, when, with whom, why” questions.

MEASURABLE

Make sure your goal is concrete. “Being happier” doesn’t cut it; “Not downing 700 bars of chocolate a night because you’re eating well-rounded meals and balanced snacks five days per week” is.

ATTAINABLE

Go ahead and shoot for the stars–smart planning can make even the most impossible things possible–but also remember to weigh in your goal’s effort, time and other costs. If you don’t have the time or money, to name just two possible limiting factors, you may be unfairly setting yourself up for disappointment.  

REALISTIC

Answer truthfully to the questions, “Why do you want to reach this goal? What is the objective behind the goal, and will this goal really achieve that?” You could think having five cats, 10 dogs and a school of fish will make you a more productive person, but will it really?

TIMELY  

Pick a doable date for your goal, because deadlines instill action and accountability.

These days, we tend to set big goals that immediately become overwhelming, causing us to freeze. Setting SMART goals takes the intimidation factor away, helping us focus on manageable actions–actions we will actually stick to, and form habits out of. Mountain Trek has used SMART goal-setting for the last 18 years, which has helped thousands of guests achieve their health goals.

HERE’S THE THING: SETTING SMART GOALS IS ONLY PART OF THE EQUATION; WE STILL NEED TO “WALK THE WALK”.

In “Stronger Than Circumstances: 3 Proven Ways to Overcome Fear, limitations, and Procrastination, to Achieve Your Dreams,” Mary Morrissey, Life Coach and Personal Development Expert, details that those who write down their goals and dreams on a regular basis achieve those desires at a significantly higher level than those who do not.

Why does writing down your goals and dreams strongly impact your chance of achieving them? Ask your brain. No, really. You see, it all boils down to the left and right hemispheres communicating. If you just think about a goal or dream, you’re using the right hemisphere (the imaginative center); when you write it down, you’re using the left hemisphere (the logic center), so you’re physically (well, chemically) transferring dream into reality!

WRITE DOWN YOUR GOALS TO MAKE THEM A REALITY

To make this as easy as possible to understand, the gist is that when you write your goal(s) down, you send your entire being a message saying: “I want this, and I mean it, and I’m going to get it.”

Morrissey emphasizes that writing down your goals opens your subconscious to “seeing” opportunities that simply can’t be observed if you’re tied up with thinking about your goals. To help you reach that subconscious level where the magic really happens, we at Mountain Trek hand out green reminder bracelets. When you tie the bracelet onto your wrist, we ask that you set an intention. The idea is that every time you glance at the bracelet or fiddle with it (like when you’re bored in a meeting or something), you’re empowered to continue on the path toward achieving your goal.     

But that’s not all. According to Morrissey, “The likelihood that you’ll transform your desires into reality goes up even further if you share your written goals with a friend who believes in your ability to succeed.” It’s what she calls “partner in believing.” At Mountain Trek, we call this process “building your allies”.

TELL A FRIEND

SMART goal: check. Paper and pen: check. Reminder bracelet: check. All that remains on your quest to finally making your dream a reality is to send your weekly progress reports to a friend/family member/whoever you’d be excited to update on your progress. According to Deb Knobelman, a PhD Neuroscientist and self-proclaimed Recovering Nervous Nelly:

“Knowing that you are accountable to someone outside of yourself can be a powerful psychological push to keep you going. The next time you think it would be easier not to do the thing, or that you don’t know what you’re doing, you’ll remember that your accountability partner is waiting for your report, and that might be enough to get you over the hump and one step closer to making that dream a reality.” 

LONG STORY SHORT, IF YOU WANT TO SUCCEED:

Set a SMART goal–something that’s smart, measurable, attainable, realistic, and timely.

Write your goal down–on paper, your phone, a sticky note, your forehead, you name it.

Share your progress with an ally–anyone from your grandma to a colleague.

What Is Mountain Trek?

Mountain Trek is an award-winning health retreat located in the lush forests of British Columbia, Canada. Founded in 1991, our health reset program helps 16 guests at a time unplug, recharge, reconnect with nature, and roll back years of stress and unhealthy habits. Our nutrition program uses local, organic ingredients and reduces inflammation and balances blood sugar levels and hormones. To learn more about Mountain Trek, and how we can help reset your health, please email us at info@mountaintrek.com or reach out below:

Huevos Rancheros – A Fast & Delicious Recipe

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Healthy Huevos Rancheros Breakfast

A delicious and healthy breakfast, these Mexican Huevos Rancheros will spice up your typical morning routine. Packed with natural protein, healthy fats, and vitamins, this dish can also be accompanied by a dollop of brown rice for even more lasting energy. Served atop cassava flour tortillas, which are derived from grinding cassava, a gluten-free, low-glycemic index root vegetable rich in vitamin C, this meal is a wonderful, healthy start to your day.

INGREDIENTS (Serves 2-4)

  • 1/2 cup onions
  • 1/2 cup cooked pinto or black beans
  • 1 tsp cumin
  • 1 dash of salt
  • 1 chipotle Tabasco sauce (or favorite hot sauce) dash
  • 1 garlic clove
  • 4 oz diced canned tomatoes
  • 2 oz tinned tomato sauce
  • 1/2 tsp chili powder
  • 2 Tbsp green chilies
  • 1/4 cup cheese, grated (crumbled queso fresco, feta, or other favorite)
  • 1 avocado
  • 2 Tbsp cilantro leaves – chopped finely
  • 4 large eggs
  • 4 cassava flour tortillas

PREPARATION

  1. Sauté half of the onions with the cooked beans, adding cumin, a dash of salt, and a dash of the chipotle sauce. When cooked through, mash and set aside, keeping warm.
  2. Sauté the remaining half of the onion in a small amount of water with the garlic, tomatoes and tomato sauce, chili powder, green chilies, and chipotle.
  3. Scramble or fry the eggs.
  4. Pan fry tortillas until crispy (desired level of crispiness).
  5. Place the tortilla on the plate and layer the bean mixture over the top. Next, layer the egg, and then place the sauce over the top.
  6. Sprinkle with grated cheese.
  7. Garnish with avocado slices and minced cilantro.

 

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Quick Energy Protein Smoothie -Take a minute for breakfast!

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Quick-Morning-Smoothie

This is the early-morning High Energy Protein smoothie we serve our guests every day. It helps break our fast and kick start our metabolic process. We recommend mixing until really smooth to get the most out of the combined flavors.

INGREDIENTS

  • 1 cup frozen fruit, such as berries, mangos, and/or strawberries
  • 1 tablespoon hemp oil
  • 3 tablespoons hemp protein powder
  • 2 tablespoons hemp seeds
  • 1 frozen banana 1 cup coconut or almond milk
  • 1 tablespoon powdered greens
  • 1 ½ tablespoons chia seeds pinch of cinnamon

METHOD

  • Blend all ingredients together until smooth.
  • Add water to thin as desired.

Serves 4 x 6-ounce cups

Print and download the recipe here.

What is Mountain Trek?

Interested in having this and many other delicious gourmet, spa-cuisine recipes prepared for you while you spend a week invigorating and restoring your health?

Mountain Trek is the health reset you’ve been looking for. Our award-winning retreat, immersed in the lush nature of British Columbia, will help you unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Should You Eat Breakfast? Our Nutritionist Vs. The New York Times

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A recent New York Times article cited a study published this year by James Betts, an associate professor of nutrition and metabolism at the University of Bath in England, stated there is “no difference in weight change…between people assigned to eat breakfast for six weeks and those assigned to skip it.”

The article went on to say, “Dr. Betts said that, unlike randomized trials, observational studies of breakfast consumption could be misleading. They show, for example, that people who eat breakfast also follow other behaviors associated with good health. They tend to drink and smokeless, consume less sugar, eat more fiber and exercise more than those who skip a morning meal.”

The premise of the article raised some flags for us here at Mountain Trek because one of the main beliefs at our award-winning health retreat is that eating breakfast within thirty minutes of waking is essential. Doing so helps kickstart your metabolism and gives your body the energy it requires throughout the day. So, we sat down with Mountain Trek’s nutritionist Jennifer Keirstead to review the article and report carefully and then discussed the factors the study was missing and whether breakfast is, in fact, good for you.

You’ve had a chance to read the New York Times article. What was your first impression?

I was really surprised. I know there’s a movement right now with “Bulletproof” coffee which encourages people to put two tablespoons of coconut oil or grass-fed butter in their coffee every morning and that’s supposed to act as their breakfast and boost their metabolism. That concept, as well as the concept of skipping breakfast entirely, goes against a lot of what we teach at Mountain Trek.

What would be your retort to this article?

From a common-sense aspect if you start your day with a healthy meal it sets the stage for the rest of the day. I hear time and time again from our guests that when they skip breakfast and just end up picking at sugary things and jacking themselves up with caffeine and coffee it leads to over-eating later in the day when you’re less likely to burn those calories off.

So breakfast is important?

Absolutely, for those reasons I’ve already mentioned but also for metabolism. At Mountain Trek, we encourage people to balance their hormones to support their metabolism and by eating breakfast they can boost their anabolic (their good, calorie-burning) metabolism by 15% because it helps keep cortisol levels down which is that stress hormone that leads to catabolic hormonal responses. By keeping that cortisol hormone down it’s a way of communicating to the body that, “I’m going to feed you and look after you and you don’t have to go into that famine response when you store and hold calories and you’ll have sustained energy throughout the day.”

Perhaps the study cited by the Times needs to be put into better context?

I read the New York Times often and some of my favorite writers and health experts write for them. I guess I just don’t agree with the idea of this particular story that not eating breakfast is going to benefit someone’s weight and overall health long term. Also, the question needs to be asked, what are the people in the study consuming instead of breakfast? Just coffee? Caffeine has a dramatic effect for a third of the population by increasing their cortisol levels. For another third of the population, it suppresses appetite, which people might think is great for dieting but really if you’re suppressing your appetite in the morning when you’re metabolism is its highest you want calories coming in at the earlier part of the day because you’re more likely to burn them off than eating a late lunch and a huge dinner before bedtime.  And finally, caffeine affects a third of the population and their ability of insulin to unlock glucose and stabilize sugar. So we believe there are different negative effects caffeine has on people and if that’s all you’re having for breakfast and you’re not taking in whole foods then there’ll be long-term impacts.

So it sounds like this article and the report aren’t telling the whole story.

Yeah, it’s taking a snapshot and showing a small portion of people who didn’t gain weight when they skipped breakfast for six weeks. But what it’s not showing is the quality of life and energy levels after that time period. Your energy levels are going to drop when you skip meals and that’s going to affect your thinking. You won’t be as productive at work. You won’t have the energy to do that brisk walk around the park at lunchtime.

What is Mountain Trek?

Mountain Trek is an award-winning health retreat immersed in the lush nature of British Columbia. Our one or two-week program—featuring daily hiking, yoga, exercise classes, time in our state-of-the-art spa, and of course, delicious, healthy cuisine—will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Cinnamon Granola Recipe

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Recipe for Cinnamon Granola

This delicious, gluten-free Cinnamon Granola recipe is perfect for breakfast because it’s easy to make and can be stored for weeks. The ingredient list below is enough to make eight servings.

Ingredients:

2 ¼ cups rolled oats (certified gluten free)
¼ cup slivered almonds
¼ cup pumpkin seeds
½ cup sunflower seeds
2 tbsp grapeseed oil
2 tbsp maple syrup
¼ tsp almond extract
½ tbsp pure vanilla extract
1 tbsp cinnamon

Directions:

  • Preheat oven to 325°F
  • Mix grains, nuts and seeds together on a large baking tray
  • Combine remaining ingredients together in a saucepan and heat briefly
  • Pour over nut/oat mixture and toss well to coat
  • Bake for 45 minutes until lightly toasted. Stir every 15 minutes to brown evenly
  • Cool before storing in airtight container