Mom hit the nail on the head when she told me that breakfast is the most important meal of the day. In fact, I remember when I was about 14 and decided I needed to lose some weight, I wanted to start skipping breakfast to save calories. But mom’s position was that I could not leave the house until I had something to eat. Now I know that breakfast fuels my morning and helps me stay focused. I am less hungry throughout the day, and definitely feel more energized. And there is something about starting my day off right – somehow I just seem to stay on track when I have had a good, healthy breakfast.
The research says that people who are able to maintain a healthy weight are breakfast eaters. www.Mayoclinic.com says that your breakfast should include complex carbohydrates, fiber, protein, and a small amount of healthy fat. Sugary cereals, pastries, and syrup don’t count – they are desserts! I know lots of people who don’t think they have time and want coffee and a doughnut on the fly. There is a better way. We have some ideas that are quick and will get you started in the morning on the right track.
- Egg Whites and Turkey Sausage – This is one of our favorites! Get 1 lb. of lean turkey sausage and a large carton (1 qt.) of egg whites, found in the dairy section. Brown up the turkey sausage, then add the egg whites and cook until they are done. Divide into 6 small storage containers and refrigerate. They will last for 4-5 days in the fridge. Grab a container in the morning, add a tablespoon of salsa, and reheat. Add in a slice of whole grain toast or a piece of fruit, and you have a healthy, tasty breakfast. (I probably eat this breakfast 4 out of 7 days.)
- Cottage Cheese and Fruit - We always get fat free cottage cheese and Matt loves to add sliced strawberries or blueberries. This is one of the quickest options, and will get you out the door with time to spare.
- Cereal - This is a tricky one. There are so many bad-for-you options here. But if you are a real cereal lover, you can be successful as long as you are reading labels and adding in the appropriate amount of protein to get to the macro-nutrient ratios that fit in to your particular meal plan. For hot cereal, I like Bob’s Red Mill 7 Grain Cereal. I will cook up a single serving, and then throw in some chopped apple and sugar free preserves. Add a little skim milk and you have breakfast in a bowl. (This option takes longer than pouring something out of a box, but so worth it!) For the ready-to-eat varieties, choose plain Cheerios or Kashi. If you need to, eat a hard boiled egg on the side to get enough protein. And check out this recipe for Bircher Muesli (http://www.lifestylefood.com.au/recipes/244/bircher-muesli). When I was in Germany last year I discovered this combo of rolled oats and yogurt and fell in love.
- Smoothies – There are some people that just can’t stomach breakfast. If that’s the case, it is perfectly acceptable to drink breakfast instead of eating it. Many people love a good smoothie, and there are 100’s of interesting recipes. Generally, throw the following into a blender: fruit, skim milk or juice, protein powder, and ice. Blend until smooth and drink up. For specific recipes, check out http://www.smoothieweb.com/. If you are buying a smoothie, hit Smoothie King and order your drink with no honey or turbinado (unnecessary sweeteners that just bump up the calories.) And buy the small one, not the giant size. I like the “Angel Food.”
- Eating out. Going out for breakfast with friends and family is one of my all time favorite things to do. But the image is of huge plates of pancakes, biscuits and gravy, or French toast. That’s not really a good idea, when you’re trying to start the day off in a healthy way. But you can find healthy options that are satisfying. Here are our favorites: Le Peep http://www.lepeephouston.com/ – order from the “Health Club” section of the menu. Omelets, breakfast tacos, veggies and fresh fruit are the basis of many of the choices. I love to go to the Empire Café http://www.empirecafe.com/ and order steel cut oats with strawberries and bananas. Chacho’s http://www.chachos.com/ breakfast tacos are a must try – egg white and chicken tacos on a low carb tortilla. (This is also a great choice when you’re short on cash – tacos are $1.69 before 10 AM.) Also, I have been told that Café Express http://www.cafe-express.com/ now has a breakfast menu with healthy options, although I haven’t actually tried this out myself. Maybe this weekend I will do some research. . . .
Tags: breakfast, Healthy Food, Metabolism, Nutrition, Weight Loss, weight management
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