Mama said....
breakfast was the most important meal of the day.
Would you like to increase your metabolism? Reduce your food thoughts? Increase concentration? Decrease the desire to raid the box of donuts in the break room? If you answered yes to any one of these questions I can give you one quick tip...eat breakfast. Too easy, huh? You have heard it before and you know you need to eat this meal but for some reason you don't.
I know you have busy mornings and many excuses...getting kids fed and to the bus, you slept thru the alarm and are running 20 minutes late for work, you aren't hungry...but without breakfast you are doing yourself a disservice.
The excuses need to stop today. By eating the first meal of the day you are breaking the fast. You have been without food for 10-12 hours. Your body needs to be replenished. By doing so you are beginning to let your body trust that you are giving it what it needs when it needs it.
You may be thinking that it is wise to cut back on calories in the morning to ultimately decrease the amount of calories you eat in a day. However, there are many studies showing the importance of fueling your body in the morning and how that aids in weight loss. Skipping meals usually leads to over eating, mindless nibbling and/or binge eating during the rest of the day.
What do I eat? Start with Some Powerful Protein
Protein, a missing component in many morning meals, helps children and adults go strong and stay focused until lunch. Go lean with protein choices: a slice or two of Canadian bacon, an egg, a slice of deli meat or cheese, a container of low-fat yogurt or peanut butter on toast. Think outside of the breakfast box: Microwave a quesadilla on a wheat tortilla with black beans or enjoy a tofu scramble with chopped vegetables and grated mozzarella cheese.
Add in Nutrient-Rich Whole Grains
A high-octane carbohydrate will help energize your bodies and brains. Whole grains provide an extra nutrition punch. They have more fiber and nutrients, plus they tend to digest more slowly for longer lasting energy.
Try a whole-grain cereal like oatmeal. Or try whole-grain breads, muffins, waffles, pancakes or rolls to help you rise, shine and get ready for a busy day.
Get Fresh with Fruits (and Vegetables)
Breakfast is a perfect time to enjoy the produce you need for optimal health. Go with fresh fruit: bananas, kiwi, pears, apples, mangoes, melon, grapefruit or whatever's in season. Canned options (pineapple or mandarin oranges) and frozen fruits (blueberries and strawberries) are great in yogurt parfaits. How about chopped vegetables in an omelet or a refreshing glass of vegetable juice?
(Adapted from American Dietetic Association www.Eatright.org
Looking for more breakfast ideas? Click here
Experiment:
Get organized the night before: Make a breakfast plan as you clean up from dinner. Set the table with bowls and spoons for cereal. Get out a pan for pancakes or a blender for smoothies. Prepare muffin or waffle mix so it's all ready to cook in the morning. Have your breakfast on plate and place it on the counter or in the fridge. Being prepared is half the battle.
You can do it!
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