HEALTHY BREAKIES:
Yummy, Easy Ways to Start Your Day!
Dear Moms,
"Breakfast is the most important meal of the day!" This is one of the first pieces of advice we received as children that we could give back to others with the same tone it was given to us, right?! But, as an adult- how well are you adhering to this age old adage? I personally can say, not that well. It started with being a college student; class at 8- no time to eat, catch up at lunch.
This mindset continued as I began to work an early job, and had kids. Now I only eat breakfast on average 3-4 times a week. Which is not great...
 |
| Clock face, Calendar, and Diary Page Stock Photo www.123rf.com Retrieved: April 4, 2016 |
Still, if you’re cutting calories, breakfast does seem to be the easiest meal to cut. The problem with that is, it doesn’t work for weight control. The National Weight Control Registry has tracked 10,000 people since 1994, and shown that those who eat breakfast control their weight better than those who don’t.
When you are asleep, your metabolism slows down. Waking up and starting your day without breakfast is literally like driving a car on E! To fill your tank a balanced meal is the way to go. A smart meal includes a combination of carbohydrates and protein, says Carol Bradley, PhD, RD, LD, a dietitian in Lufkin, Texas.
“You need some carbohydrates, primarily from whole grains because they have more nutrients,” she explains. “You also need protein, which slows down digestion, so carbohydrates are used more slowly.”
This is to help you feel satisfied longer into the day. Breakfast is also a good time to get much-needed calcium for bone strength and iron which helps carry oxygen to blood cells for energy. Some iron rich breakfast items include: nuts, dried fruits, and iron fortified cereals.
When I have the extra time to actually sit down for breakfast, I don't feel like doing it. When this occurs, I always reach for the Tried and True Triple (iron fortified cereal with 2% milk, whole grain toast, and orange juice. Easy, filling and I can splurge from time to time with fun cereal like Lucky Charms!
 |
| Which Cereal Are You? www.pintrest.com Retrieved: April 4, 2016 |
Our hectic morning routines are usually the cause for our a.m. lack, so breaking the meal up into halves my help. Grab a banana on your way out the door. It’s one of the best fruits to eat early in the morning because it provides vitamins and minerals, including potassium, a key mineral to regulate blood pressure and reduce stroke risk.
 |
| Are Bananas Going Extinct Again? www.wnep.com Retrieved: April 4, 2016 |
At work, you can make oatmeal in the microwave, snack on calcium-rich yogurt with high-fiber cereal sprinkled in, or have half a whole-wheat bagel with peanut butter or almond butter, Nutella, or gnosh on dried fruit and nuts.
 |
| Quick Bread www.omnomsauce.com Retrieved: April 4, 2016 |
There are other on the go items that may make your breakfast routine a bit smoother: breakfast wraps and burritos can easily be prepped the night before, just as well homemade bran muffins and breakfast pizzas. If you buy them ready made, watch the salt and or sugar in them as they may claim one thing and be another.
 |
| Strawberry, Banana, and Green Tea Smoothie www.bembu.com Retrieved: April 4, 2016 |
Try to avoid heavy things like, fries and pastas to prevent midday drag. Remember to also keep your water intake on point (eight 8oz. servings per day) throughout the day as well to minimize the midday drowsies.
Until Next Time!!
Comments
Post a Comment