As corny and predictable as it is, breakfast in bed is still the ultimate treat for any mom. So if you’re lucky enough to live nearby, sneak over early Sunday morning and surprise your mother with this omelet, jazzed up with a little ginger- it’s delicious, unexpected and healthy. (And don’t forget to make two servings and crawl under the covers with her – I bet she thinks you are as cute now as you were when you were six!)

• 2 eggs provide perfect protein, at just 75 calories each. (I like Omega-3 eggs, which have even more healthy fatty acids in the yolks, known to soothe stress and combat depression.)
• 1/4 cup of chopped spinach adds folate, a nutrient linked to improved mood and cognitive performance.
• 1/2 tsp minced ginger lends eggs an unexpected zing, and has incredibly soothing properties.
• 1 tsp of mozzarella cheese boosts the protein, as well as providing a little calcium and a creamy, delicious taste.

Pair the omelet with a 1/2 cup of Greek yogurt sprinkled with fragrant ground cinnamon, another proven stress buster.

Or maybe you’ve got some little munchkins who’ve been known to bring you breakfast in bed? Leave this recipe out the night before as a hint – trust me, you’ll have much less of a mess to clean up than if they attempt chocolate-chip waffles or anything in a blender!

• 1 cup hot oatmeal provides a healthy whole-grain, plus mood-boosting carbs that will keep you satisfied and focused until lunchtime.
• 1/4 cup almond milk adds antioxidants and plenty of good-for-your-heart fatty acids.
• 1/2 tsp vanilla extract, used for centuries to calm anxiety, lends a sweet, rich flavor.
• A dash of dried lavender makes a unique garnish, and hey, it’s your special day!

In fact, even if you’re not in mother or daughter mode, sprinkle some of those lavender leaves into a cup of hot tea. (You can buy ’em at most health food stores.) The aroma is incredibly calming, and lavender tea has been known to relieve headaches and improve mental alertness.

As corny and predictable as it is, breakfast in bed is still the ultimate treat for any mom. So if you’re lucky enough to live nearby, sneak over early Sunday morning and surprise your mother with this omelet, jazzed up with a little ginger- it’s delicious, unexpected and healthy. (And don’t forget to make two servings and crawl under the covers with her – I bet she thinks you are as cute now as you were when you were six!)

• 2 eggs provide perfect protein, at just 75 calories each. (I like Omega-3 eggs, which have even more healthy fatty acids in the yolks, known to soothe stress and combat depression.)
• 1/4 cup of chopped spinach adds folate, a nutrient linked to improved mood and cognitive performance.
• 1/2 tsp minced ginger lends eggs an unexpected zing, and has incredibly soothing properties.
• 1 tsp of mozzarella cheese boosts the protein, as well as providing a little calcium and a creamy, delicious taste.

Pair the omelet with a 1/2 cup of Greek yogurt sprinkled with fragrant ground cinnamon, another proven stress buster.

Or maybe you’ve got some little munchkins who’ve been known to bring you breakfast in bed? Leave this recipe out the night before as a hint – trust me, you’ll have much less of a mess to clean up than if they attempt chocolate-chip waffles or anything in a blender!

• 1 cup hot oatmeal provides a healthy whole-grain, plus mood-boosting carbs that will keep you satisfied and focused until lunchtime.
• 1/4 cup almond milk adds antioxidants and plenty of good-for-your-heart fatty acids.
• 1/2 tsp vanilla extract, used for centuries to calm anxiety, lends a sweet, rich flavor.
• A dash of dried lavender makes a unique garnish, and hey, it’s your special day!

In fact, even if you’re not in mother or daughter mode, sprinkle some of those lavender leaves into a cup of hot tea. (You can buy ’em at most health food stores.) The aroma is incredibly calming, and lavender tea has been known to relieve headaches and improve mental alertness.

There is nothing worse (ok, a few things!) than feeling “puffy” when you are due to hit a beach. Summer is on our minds and so is the topic of bloating. What makes us feel and look this way anyway? Bloating is a buildup of gas in the abdomen, caused by digestion or swallowed air. In addition to swallowing air, bloating can also result from an overgrowth of bacteria in the small intestine. Bacteria ferment food creating gas that causes bloating and can add inches to your waistline. Similar to bloating is water retention, which is caused by consuming foods high in salt (beware of processed foods!). High levels of sodium cause your body to hold onto extra fluid and result in that four months prego look! Not only can bloating and water retention be uncomfortable and less than attractive, it can be downright painful. If you plan on debuting your cute new bikini while lounging poolside but feel puffier than the Michelin Man, we’ve got some tips for you. Try some of these de-bloating foods that will leave you feeling lean and beach-ready!

Celery and Fennel: These tasty, crunchy veggies act as diuretics, helping you to lose excess water you’re retaining.

• Try tossing in your salad for some extra crunch or munch on as a snack with spicy salsa.

Asparagus: This long and lean veggie has certain compounds that act like probiotics (encourage healthy bacteria to grow), which aid digestion.

• Add some lemon juice and fire up the bbq to grill these tasty veggies for an easy and slimming side dish.

Ginger: This anti-inflammatory food also has anti-spasmodic characteristics. Studies also show that it has de-bloating properties too.

• Try grating into your favorite marinade or add some zing to a healthy fish recipe.

Tea (peppermint, ginger, chamomile): These teas can help food to pass through the stomach and relieve gas.

• Sip on your choice of iced or hot tea with a slice or two of lemon.

Yogurt: Regardless of choosing non-fat or low-fat yogurt, yogurt gives you a dose of beneficial bacteria, which helps keep your digestion efficient.

• Try adding sunflower seeds to plain non-fat Greek yogurt for some crunch.

Papaya: This sweet treat has an enzyme called papain, which aids digestion and breakdown of protein.

• Thinly slice this exotic fruit and layer it on a sandwich or toss in a salad for asweet kick.

Pineapple: Not just for pina coladas, this tropical fruit contains bromelain, a digestion promoting enzyme.

• Toss some freshly sliced pineapple rings on a hot grill to dress up a chicken breast or add them to your next kabob creation.

Surprising foods that will bloat you, steer clear!!

Carbonated beverages: The fizz in carbonated drinks can cause gas to get trapped in your stomach. Ditch the diet soda and sip on water with lemon.

Gum and hard candy: Both of these oral fixes, increase the likelihood of swallowing air.

Sugar Alcohols: These sugar substitutes are indigestible. Bacteria break them down in the intestine, leading to gas and discomfort. Spit out that gum!

Highly processed, low fiber foods: These foods can contribute to constipation by slowing transit time in the gut. The longer food stays in your intestines, the more time it has to ferment.

INGREDIENTS

• 3 egg whites
• 1/2 cup spinach, chopped
• 1/2 cup broccoli, chopped
• 1/2 tsp minced ginger
• 1/4 avocado, thinly sliced
• 1/2 cup mixed raspberries, blackberries, & blueberries

DIRECTIONS

1. Place a small nonstick skillet over medium-low heat and coat with canola oil cooking spray.
2. Crack egg whites in a small bowl and stir with a fork to combine.
3. For 3 minutes, sauté broccoli, spinach and ginger while stirring occasionally.
4. Move veggies to one side of the skillet.
5. Pour eggs over veggies so that the entire bottom of the pan is coated with egg.
6. After 5 minutes, or once the edges begin to bubble, place avocado slices over broccoli, spinach and ginger.
7. Fold into an omelet.
8. Serve with berries and enjoy!

Makes 1 serving.

Why we love this recipe:

When our mornings need a little zing, we can count on the flavor of fresh ginger! Ginger, which has anti-inflammatory properties, pairs nicely with broccoli and spinach which are antioxidant-packed fuel. Egg whites provide lean protein to help you stay satisfied through the a.m. If you need the yellow in there, feel free to add one yolk which will provide you with some additional nutrients including choline, important for brain health. Avocado is a fantastic fat swap for cheese more commonly found in an omelet as it helps your body block intestinal absorption of certain fats that can otherwise cause oxidative damage. Go on, enjoy and don’t be afraid to add any extra green here!

Laura Smith is an intern at Nutritious Life and a senior at New York University studying nutrition and communications. When she’s not in class or working, she is most likely running to a yoga class!