5 Healthy, Easy-to-Make Breakfast Ideas for Kids!

We’re writing one more blog dedicated to parents and their children!

How many times have we been told breakfast is the most important meal of the day? Yet, it can be difficult to find nutritious, low sugar options for breakfast that children enjoy. We’ve pulled together some ideas for you to try in order to get those mornings off to a happy start.

It’s incredible how most kids’ breakfast foods contain massive amounts of refined sugar. The meal ideas we suggest do have sweeteners, but are way healthier than those Frosted Flakes or Pop-Tarts. Not to mention — these ideas are tasty, too!

1. Fruit and Yogurt Smoothies (use fruit, yogurt, and either milk or 100% fruit juice). Who doesn’t love a good breakfast smoothie? Here are a few of our smoothie ideas. Another great one (and simple) that kids love, and can even help you make, is this banana berry smoothie. Also, be sure to sneak in some extra nutrients by adding spinach to those smoothies! With its neutral taste and blender friendliness, spinach makes an excellent smoothie ingredient.

2. Homemade Whole Grain Muffins that can be sweetened with fruit and honey or even a touch of maple syrup. We love these Toddler Muffins that can also double as a healthy lunch or snack. Another one to try are these Yogurt Muffins. This muffin recipe is packed with nutritious ingredients such as carrots, apple, greek yogurt, and oats.

3. Homemade Whole Wheat Pancakes or Waffles. Don’t scroll by this one! We know what you’re thinking… pancakes and waffles from scratch are time consuming. Yet, hear us out — they only require a few ingredients, you have control over what goes in them, and you can make a huge batch at once and freeze the extras for the weekday meals. Encourage your child to eat them plain with maybe a little butter melted on top. Or maybe add a few drops of honey and spread with nut butter, or top with fruit. This Healthy Banana Pancakes recipe has only have four ingredients and is delicious!

4. Breakfast Sandwiches. Say no to the drive-thru! Here’s another idea you can make in advance and freeze. Then when you need a tasty breakfast for your on-the-go child, just pop them in the microwave. Whole wheat english muffins or toast, plus egg, turkey bacon, and cheese is what we like best. Here are a few other recipes your kids might like.

5. Plain Oatmeal flavored with Peanut Butter and Bananas. Sure, plain oatmeal is boring. BUT if you add peanut butter, things liven up quickly. Feel free to sprinkle in some cinnamon or add a drizzle of honey. If your kids can’t get on board with plain oatmeal and love the microwaved flavored instant oatmeal packets instead — try stirring in some plain oats as well to dilute some of the sugar content. Gradually, add more and more plain oats until your kids no longer crave the sweetened version.

In conclusion
Choosing breakfast foods that are rich in whole grains, fiber, and protein while low in added sugar has been linked to improved kids’ attention span, concentration, and memory. Also, if you do choose to go the cereal route, make sure you select a cereal with 5 grams of sugar per serving or less. Cereals we suggest are Kix, Cheerios, Rice Krispies, Crispix, Kashi Heart to Heart Warm Cinnamon Oat Cereal. Be sure to add fruit and a milk or milk alternative to those low-sugar cereal bowls as well.

Fitness Nutrition Tips for Better Energy

There’s nothing worse than wanting to work out and struggling to have the energy to do it. It’s one thing if you’re just unmotivated, but it’s a completely different thing if you genuinely do not have the energy to do as much as you’d like in a day. Having more energy is a beautiful thing, and whether you use it for beating your previous personal best fitness record or just running strong through work and family life, you won’t be sorry if you have the energy you need. Here are some ideas from Boot Camp San Francisco to promote a more energetic you.

Cut Out Inflammation-Causing Foods

The top culprits that cause inflammation are wheat, dairy, sugar, alcohol, and unhealthy fats. In addition, if you have any food allergies or sensitivities, those foods will cause inflammation, too. This will vary from person to person, as one person might be sensitive to peanuts, while another might be totally fine eating peanuts but struggles every time they eat eggs. Listen to your body. Cut out the foods that cause inflammation, even if they’re delicious. Your body will thank you for it.

Boost Your Nutrient Intake

You eat food to give your body the fuel it needs, but if that food isn’t particularly rich in nutrients, you’re shortchanging yourself. While glucose is the primary energy source at the molecular level, your cells need a ton of other building blocks to do their jobs. If you are missing some critical nutrient, such as your B vitamins or tryptophan or magnesium, then certain processes will grind to a halt instead of being able to proceed normally. Don’t just eat food, choose the most nutrient-dense food that you can find.

Don’t Miss the Hormone Connection

Fatigue can sometimes come from a deficiency or an imbalance in your hormones, and if you’ve been unsuccessful getting your energy levels up through diet changes alone, you should look into getting your hormone levels checked. Thyroid hormones and cortisol are some of the big ones that can lead to fatigue when they’re out of balance, but there are so many different hormones in the body, with so many different jobs to do, you can only know for yourself if you get yourself tested.

Try Not to Depend on Caffeine

Coffee is delicious, and caffeine provides a reliable, predictable surge of energy, which might be what you need in order to get through a day. We don’t want to tell you that you can’t have caffeine, but if it’s at all possible to find other ways to get the energy you need for your day, your whole body and overall well-being will benefit. Caffeine acts sort of like a vacuum cleaner, stripping nutrients and resources away from your body in order to trigger that energy burst, leaving you with a deficit of vital nutrition over time. Whether you can get more sleep at night, find nutritional methods of helping you to have energy, or turning to a caffeine-free energy supplement, you’ll thank yourself.

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New Study Shows that Your Cells Perform Better When You Exercise

For all of our readers who work hard to merge fitness and nutrition to reap the simultaneous benefits of both, you’ll be interested in the results of this new study. Have you struggled to maximize your feeling of well-being with nutrition alone? Have you thought of exercise as something that benefited your overall strength, and nutrition as something that benefited your cells? Well, think again.

According to a new study in the journal Cell Metabolism (2017; 25 [3], 581-92), exercising on a regular basis makes a difference that goes all the way to the cellular level. In other words, if you want your cells to give you their optimum performance, you have to do more than eat right. But what improvements in cellular function can you expect when you get great nutrition and exercise?

Scientists took muscle biopsies from the volunteers in this study to see how the cells were performing after the volunteers performed varying types of exercise. These were some of the things that they saw:

  • Improvements in cellular function
  • The ability of mitochondria to generate energy more efficiently
  • Increased muscle mass
  • Better insulin sensitivity
  • Increased aerobic capacity
  • More gene transcription within the cell
  • Reversal of key age-related differences in the cell

All of these are good things! Here’s what this technical-speak means in plain language:

When you eat a good diet alone, your cells will see a difference, because they’ll have the building blocks that they need to do their jobs. However, when you do regular exercise, you’ll optimize your cellular function even more!

Cells use a “currency” called ATP (adenosine triphosphate) for energy. If you have enough ATP, you’ll be able to do the things you want to do. ATP is manufactured in the mitochondria of your cells, and this study showed that exercise caused the mitochondria to be better at doing their job. It’s a classic example of an upward spiral. Exercise more, and your body becomes able to deliver more energy. This is encouraging for anyone who is just getting started in a fitness program. Give it time, and your cells will learn how to be better, faster, and more effective at delivering the energy you need to do your workout.

Most people are aware that the best lifestyle you can choose is one that combines healthy diet and exercise for well-being, health, and longevity. However, it would be easy to just stop at the basic thought that exercise just builds healthy muscles. It certainly does do that, but it is far more exciting that exercise even contributes to building healthy cells. Your cells need to be healthy, efficient, and performing well in order for you to feel great, stay healthy, and live longer.

The great news for all of our customers here at Boot Camp San Francisco? The type of exercise that resulted in the most benefit to the participants in the study was a combination of high-intensity aerobic training and resistance training. That’s exactly what you’ll get when you join us for boot camp workouts. We have multiple locations all over the San Francisco bay area to serve you, so sign up today!

Beat Your Best Workout With The Right Fitness Nutrition


When you are committed to working out and building your strength and endurance, a successful outcome will depend on a multitude of factors, from your willpower and mental toughness, to the quality of your training, to the persistence and dedication that you devote to consistently pursuing your goals. However, even when all of these factors are at 100%, there’s still one more factor that can present a barrier to you attaining your best workout. That is your fitness nutrition. How you fuel your body can play a big role in whether or not you’re able to meet your fitness goals. In this blog post from Boot Camp San Francisco, we’d like to take a brief look at the importance of your fitness nutrition.

1. Fitness Nutrition Fuels Your Body With What It Needs (Not Necessarily With What It Craves)

When you are trying to beat your best workout and running into obstacles, it’s a good idea to look at the fuel you’re giving your body. Just consuming a protein shake (and keeping everything else in your diet the same) may not be enough to give you the energy breakthrough that you need to be able to smash through your goals. When you’ve given it your all, it feels good, but what if your “all” could become even bigger, stronger, and longer-lasting? It can with the right nutrition. Beware of giving your body what it craves. If you’re craving junk food like donuts or other sugary carbs, eat a protein-based snack instead, and you’ll find that the munchies go away—and stay away.

2. Up With Live Enzymes and Probiotics; Down with Sugars and Artificial Ingredients

When you consume a diet that is high in fresh and raw fruits and veggies, you’ll get a constant supply of the live enzymes that these plant-based foods contain. And when you take probiotics, either in capsules or in fermented foods like sauerkraut, kimchi, miso, or tempeh, you’ll get beneficial microorganisms that live in your gut and help to reduce inflammation and boost your well-being. On the other hand, consuming lots of sugars can feed the multiplication of yeasts and other harmful colonies of microorganisms, making you feel blah and lowering your immune system.

3. Increase Your Mental Clarity With A Nutrient-Rich Diet

Winning the mental game is a huge part of working out successfully, and you’ll be able to play harder when your brain is clear. The great news is that the same diet that builds muscle, reduces inflammation, and increases your overall well-being also helps your brain to be in tip-top shape. If you’ve suffered from bouts of brain fog, lack of motivation, or mild depression, your diet may be partly to blame. Eating nutrient-rich foods can help to improve your mood, increase your focus, and boost your brain’s executive function (the part of the brain that says, “We’re going to do this now,” and then follows through).


Here on the Boot Camp San Francisco blog, you’ll find a ton of recipes that are designed to make it tasty and quick for you to make a habit of great nutrition. Fuel your body with fabulous, nutrient-rich foods, and come to a boot camp workout with us today!