Tuesday, February 7, 2012

The Most Important Meal of the Day

I'm sure everyone has heard it:  one of the best things you can do for your health is to EAT BREAKFAST.

I'm a big believer in this one--I don't EVER skip breakfast.  That said, I'm not a morning person by ANY means and frankly, I refuse to get up early to make something complicated or time-consuming. 

I know a lot of people feel rushed in the morning and some that just aren't hungry right when they wake up.  And that's fine.  Figure out what works for you, but that morning meal is super important--it gets your metabolism going, gives you energy and keeps you from making bad choices later in the day when you feel desparate for food.  If you don't eat before you leave the house, most of these things can easily be brought to work and eaten a little later in the morning.  :)   

Here's a few of ideas for healthy breakfasts that I use during the week.  Some take 2 minutes in the morning, some can be prepared the night before.  As a sidenote, I usually try and get some kind of healthy carb AND a protein in my breakfast choices:

1.) Hard-boiled eggs:  Easy, low-calorie and nutrious!  I usually make 5 of them on a Sunday night and stick them in the fridge for the week.  It's an easy grab-n-go morning protein and take almost zero effort.  Put eggs in a pot and add enough water to cover them.  Place on the stove, uncovered, and bring to a rolling boil.  Once they're boiling, remove from the heat, cover and let sit for 12-15 minutes.  I drain the water and let them sit to cool for a bit before sticking them in the fridge.  Eat one combined with a whole grain and/or other complex carb.

2.) Whole grain cereal with skim milk (you can't get any easier than that)

3.) Non-fat Greek yogurt and fresh fruit (look for Greek yogurts like Fage and Chobani...be careful because some of the flavored Greek yogurts can have a LOT of added sugar.

4.) Old-fashioned oatmeal:  Try to avoid "instant" or "quick-cooking" oats which tend to have a lot of added sugar.  Regular, old-fashioned oatmeal can be cooked in the microwave in about 1-1 1/2 minutes depending on your desired consistency.  If you want a little sweetness, try adding a pinch of brown sugar.  I love to mix in some raisins and sprinkle cinnamon on top.  Or, if you want your protein, mix in a leveled teaspoon of all-natural, unsalted peanut butter. 

5.) Steel-cut (also called Irish) oats:  This is another one I make the night before--but once you do, it yields 4 servings.  Just follow the package directions.  In the morning, I add a splash of water and microwave for about 1 1/2 minutes.  I add a leveled teaspoon of natural, unsalted peanut butter and a few raisins--DELICIOUS.  A friend of mine who's husband runs triathalons informed me it's what professional triathletes eat for breakfast.  Yum! 

6.) Whole-wheat English muffins or whole-wheat waffles with any kind of nut (almond, soy, peanut) butter

7.) If you're REALLY lazy or don't like any of the above, opt for a protein (NOT granola) bar.  Brands like Zone or Clif are my favorite--and again, make sure you read the labels.  Some protein bars can have HUGE amounts of fat in them--not exactly what you're looking for. 

Finally, really try to cut out the "candy bar" coffee drinks--you know what I mean.  Anything with carmel, chocolate, whipped cream, etc.  They tend to have loads of empty calories and sugar and just aren't worth it, even if they are "non-fat" or "skim."  You'll save the calories for a real dessert later in the day and your wallet will also thank you. 

Happy eating!

No comments:

Post a Comment