I have been a coach in the weight loss industry for almost 20 years well OK 19 in December, I hope that qualifies me to know what I speak. Over the years the breakfast talk has changed a lot. The reasons why are constantly evolving however the one thing that has never changed is that is it the most important meal of the day.
Lets crack the Myths 1st:
* It has to be a big breakfast.
* Eating breakfast starts your metabolism
* You have to eat Breakfast to “Break the Fast”
*You will lose more weight if you eat Breakfast
The excuses I hear for why people do not eat breakfast
*when I eat breakfast I am hungrier than if I skip
*I don’t like breakfast foods
* I don’t have time
*Coffee is enough.
*I am not hungry
Here is why you SHOULD Eat Breakfast
* More energy
* Better Focus and concentration
* Stay fuller longer
* Better Mood
* Pack in More Nutrients
* Protect your heart
Honestly if you skip breakfast it is a fact that you will eat more throughout the day. But it does not have to be a big meal and it certainly does not have to be breakfast foods if you don’t like them. The reason most of us get hungry when we eat breakfast is because of what we are eating. Toast and fruit will make most of us hungry. Cereal and fruit the same. They are easy but they are not nutritionally sound. Adding a protein will make you feel full and satisfied for a lot longer. I like to remind people it does not have to be “breakfast foods” per say. There are outs of mornings I have an apple, few slices of deli turkey and a string cheese.
Here are some Ideas for adding protein
Eggs, whites, whole or egg substitute, ham, turkey, cheese, Canadian bacon, yogurt, Greek yogurt, cottage cheese, cheddar cheese, goat cheese, feta, cream or ricotta. Milk (all percentages have about 8 gr per cup), peanut butter, almond butter.
Add fruits and veggies anywhere you can.
Keeping away from juice or blended fruits and veggies to get the satisfaction and full factor you need to chew them.
Fun Easy ideas
Egg in a mug: a couple of eggs in a microwave safe mug add any thing you love from the ingredients above it’s a great place to add bunch of veggies I love tomatoes onions and spinach with a little ricotta or feta cheese. Microwave 45 seconds stir then 15 seconds more fast easy and transports safely.
Overnight Oats: Basic recipe 1/3 cup rolled oats( not quick) 1/3 cup milk, 1/3 cup plain nonfat yogurt. (You can use almond or cashew milk , regular or Greek yogurt) In a bowl or jar mix together 3 ingredients and flavorings cover and refrigerate over night. These can be made in mason jars. Experiment and check out Pinterest for tons of ideas.
Add ins: almonds, pecans, peanut butter, almond butter, mashed banana, Nutella, berries, cinnamon, Stevia , brown sugar, sugar free syrup, flax seeds, chia seeds, coconut
Grilled sandwiches: low-calorie bread, spray or light butter. Turkey and light Swiss, peanut butter and banana, ham and light American.
Breakfast Tacos or burritos: flour or corn tortillas,options: tomatoes, eggs, light cheddar cheese, onions, green peppers, red peppers, green chilis, sausage crumbles, ham, spinach, avocado , potatoes. These can be made ahead and wrapped in parchment paper and frozen.
I hope this inspired you to try to jump on the breakfast band wagon and start every morning with a little something. The more you eat breakfast the more your body will want breakfast. Remember it doesn’t have to be a full meal a hand full of nuts and an orange, or a string cheese and an apple. Don’t forget avocado toast yummy!
Live a Life you Love ❤️,
I would love to hear your breakfast ideas and let me know if you have any questions.
Categories: Healthy Eating and Living