I’ve been talking about breakfast quite a bit lately. Some of the BIG questions: When do I eat it? What is best to eat for breakfast? What if I’m not hungry in the morning? How in the world do I find the time?
Great questions! Here are a few answers for you:
- Eat breakfast when you are hungry. For some, that’s first thing. For others, it’s later in the morning. The more important thing is WHAT you eat for your first meal of the day to break your fast.
- It’s best to include some lean protein, and if you’re real ambitious, some vegetables. Good fats, such as avocado, nuts, olive oil, etc. are a good idea. So what does this look like in real food?
- Omelets or scrambled eggs with vegetables sautéed in a bit of olive, avocado or coconut oil are ideal. Oh, and be sure to eat the entire egg. One egg gives you 6 grams of protein, along with a multitude of vitamins, minerals and healthy fat. The good stuff is in the yolk. The egg yolk is not the reason for high cholesterol in North Americans.
Of course, if you’re a body builder or Rocky Balboa, consuming a dozen eggs at once may be a bit over the top. In that case, have a couple eggs and supplement with the whites.
- Plain Greek yogurt with added berries, nuts, and granola makes a quick and easy breakfast. Fage is my favorite brand because of the probiotics it provides, along with high protein and low sugar. If the taste is a bit too tart, add a drizzle of honey or 100% maple syrup until your taste buds come around.
- Hard boiled eggs, whole grain toast or apple slices with nut butter, oatmeal with nuts, berries and a side of cottage cheese, leftovers from the night before, protein shake with added greens (you won’t taste them as long as you have a good blender).
I must admit that my toughest meal of the day to get in my vegetables is breakfast. I’m still practicing, so I’ll get better over time. Remember: do just a little bit better.
Drink plenty of water. In fact, start your day with a glass or two and you’re off to a good start with your hydration requirements.
On finding the time for breakfast:
- Make a plan, then follow through with the plan. The painful fact is that if you’re too busy to eat a nutritious breakfast, you’re too busy to be lean and healthy. This means packing your food to eat when you’re ready, instead of leaving it to chance in the work break room or nearest drive-thru.
- Don’t intentionally skip breakfast to drop body fat. In the long run, those who skip are up to 5 times more likely to be obese than those who make it a daily habit.
Click Here for my recipe for Peanut Butter Oatmeal Breakfast Bars, great to make ahead and freeze. They’ve gotten rave reviews, and may help you on those “grab and go” days.
“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?” “What’s for breakfast?” said Pooh. “What do you say, Piglet?” “I say, I wonder what’s going to happen exciting today?” said Piglet. Pooh nodded thoughtfully. “It’s the same thing,” he said.”—A. A. Milne