Your alarm rings and you hit the snooze button one too many times, so by the time you roll out of bed, you think it is too late for breakfast. Estimates vary, but around 25% of the population skips breakfast on a regular basis. The potential problems with that include a more sluggish metabolism as the body shifts into a starvation response mode. Coupled with a tendency to become ravenous and binge later which of course causes weight gain. Cognitive abilities can also suffer, you get headaches, feel fatigued and are less able to concentrate. Here are some of my breakfast solutions for you to put into action first thing in the morning;
Add high-quality complete Protein
Most breakfasts are lacking in protein – and no, oatmeal does not have enough protein in one bowl. Numerous studies show that including protein in your breakfast meal, such as having 1 or 2 eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.
So, at your next breakfast, include a protein choice on your plate such as:
Most breakfasts are lacking in protein – and no, oatmeal does not have enough protein in one bowl. Numerous studies show that including protein in your breakfast meal, such as having 1 or 2 eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well-studied for their ability to promote greater fat loss and a quicker metabolism than less protein.
So, at your next breakfast, include a protein choice on your plate such as:
•Eggs - 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or poach or boil them for a quick meal on the go.
•Whey protein – mix a scoop of whey protein with milk or water and pour this over your favorite bowl of low-sugar high fiber cereal. Or, add whey to your blender with flax seed oil, almond milk and berries, for a high protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost (one of my personal favorites).
•Natural nitrite-free sausage or turkey bacon – enjoy this with fresh fruit, steamed vegetables, or toasted Ezekiel sprouted grain bread for a satisfying meal.
•Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!
•Organic plain Greek yogurt – combine this with organic fresh or frozen berries and slivered almonds or walnuts for a perfectly balanced meal.
•Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!
•Organic plain Greek yogurt – combine this with organic fresh or frozen berries and slivered almonds or walnuts for a perfectly balanced meal.
•Natural almond butter – spread on sprouted grain bread, 2 Tbsp of natural almond butter provides 8-12 grams of complete protein and plenty of healthy fat.
Another important aspect missing from most breakfast plates is fiber. And no – whole wheat bread is not a good source of fiber. Neither are specialty fiber breakfasts bars that are so loaded with sugar that any fiber they do contain (usually poor quality) is not worth it. High-fiber meals are more satiating and filling. Fiber is also associated with lower rates of cancer and diabetes.
Here are ways to include body-beautifying, belly-filling fiber into your breakfast:
•Beans – add1/3 cup of beans to a breakfast egg burrito made with a sprouted grain wrap, or toss with scrambled eggs and add 5 grams of fiber to your plate.
•Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fiber.
•Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yogurt, and can add 2-3 grams of filling fiber.
•Oatmeal – the problem with most instant oatmeal is all the added sugar, but 1/3 cup of oats has 3 grams of fiber and no sugar! It’s perfect paired with eggs, organic cottage cheese or whey protein for a complete meal.
•Sprouted grain bread with nut butter – sprouted grain bread has 3 grams of fiber per slice, and nut butter has 2 grams for a total of at least 5 grams of fiber to start your day.
•Sprouted grain bread with nut butter – sprouted grain bread has 3 grams of fiber per slice, and nut butter has 2 grams for a total of at least 5 grams of fiber to start your day.
•Fresh Fruit paired with a higher protein dish (yogurt, eggs) – one apple has about 5 grams of fiber, ½ a medium grapefruit has 6 grams of fiber, and 1 kiwi has about 2 grams of fiber.
•Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal. Two tablespoons have 8 grams of fiber, and can help balance your hormones while lowering your bad cholesterol levels.
•Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fiber and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.
Unless you have a vegetable omelet, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that inflict us today. As one successful weight-loss client told me, “You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”
Try these easy ways to add more vegetables to your meal and make your breakfast perfect:
•Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favorite smoothie, it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.
•Tomatoes and cucumbers – add chopped to a bowl of organic cottage cheese for a crunchy, high- fiber breakfast.
•Baked squash – gourds such as acorn squash and butternut squash are delicious vegetables to include at breakfast. Just sprinkle with cinnamon once cooked and eat with eggs and you’ll be in breakfast heaven.
•Potatoes – no, potatoes are not evil, and yes, they can help you lose weight (especially sweet potatoes). Have a small side of homemade breakfast potatoes cooked with olive oil and a pinch of sea salt, along with your favorite protein item, and you’re adding at least 2 grams of fiber, and plenty of hunger-fighting, fat-burning nutrients to your diet.
