Have you ever struggled with breakfast? Or does it seem like no matter how hard you try, you just can’t seem to get around to even eating this important meal? Although you may think you are saving yourself a few extra calories, you are actually doing yourself more harm than good when you skip breakfast.
Just think about the name break fast. Breakfast is just that— it breaks the fast that your muscles have been going through all night. During sleep, recovery is in full affect, and your body is eating up nutrients you provided it the day before to help build and recuperate not just your muscles but the rest of your body too. Without breakfast, you continue to let your body eat away at your hard-earned muscle. You’re really not doing yourself any favors. What’s more, that first meal of the day can kick-start your metabolism into high gear, but only if you provide it with the right nutrition. Struggling to determine what that just might be? Let me give you a clue— it is not a box of your favorite cereal you used to eat as a kid!
Here are a few breakfast dos and don’ts, as well as five healthy breakfast recipes you can try!
DO eat your Wheaties. Or any complex carb, for that matter. Complex carbs like oatmeal, cream of wheat or even shredded wheat provide the body with fiber and sustained energy that can last you until your next meal.
DO eat whole eggs. Although you might think whole eggs are not good for you, this is far from the truth. Whole eggs are not only high in protein, but they provide a good source of saturated fat— including cholesterol, which is of utmost importance when it comes to balancing hormone levels!
DO have a protein shake. A protein smoothie can provide a power-packed punch of muscle-building protein and energizing carbs, vitamins and minerals. Just one scoop of whey powder provides 20 to 30 grams of protein per serving.
DO have a coffee or tea. Both of these beverages have caffeine. So in addition to a jolt of energy, you will also experience an increase in metabolic rate to kick-start your day.
DO NOT eat bagels. Or any other source of simple carbohydrate for that matter, like white bread or a processed cereal. These carbohydrates are low in fiber and high in sugar; before you know it you will be hungry again!
DO NOT eat jam. This sugar-filled fruit topping will only add calories and not much of anything else. Opt for natural peanut butter, which provides protein and good-for-you fats. Not to mention, this slow-digesting spread can decrease digestion of other food, providing sustained energy!
DO NOT have juice. Juice may have a lot vitamins and minerals but it also has a lot of unnecessary calories and sugar. Save the calories and instead of juice, stick to water. Drinking water can help improve cognitive function and performance to get your brain functioning at full capacity for the day ahead!
DO NOT have hash browns. Potatoes are good after a workout, but not for breakfast. This simple carb will have your blood sugar skyrocketing, but expect that to take a nose dive long before you get to your next e-mail. You may find yourself reaching for one of those doughnuts at the office to keep your appetite in check before your next meal!
5 Healthy Breakfast Ideas
Now that you know what to eat for breakfast, here are five simple better breakfast ideas to try!
Combine spinach, chopped bell peppers, sliced mushroom and diced tomato with ½ cup of egg whites and 1 whole egg. Top with 1 tbsp of salsa and ¼ slice of avocado. Serve with 1 piece of sprouted grain bread.
Chocolate Banana Smoothie
Blend 1 scoop of chocolate whey protein powder, ½ frozen banana, ¼ cup oatmeal, ice and 8 oz of water.
Combine ½ cup of egg whites, ½ scoop of vanilla protein powder, ¼ cup of oatmeal and 1 tsp of cinnamon. Cook in a non-stick pan and serve with ¼ cup of strawberries.
Vanilla Coconut Protein Oatmeal
Mix ½ scoop of vanilla whey protein with 1/3 cup of cooked oatmeal, and 1 tsp of cinnamon. Add 1 tbsp of shredded unsweetened coconut and ½ oz chopped almonds. Serve with ½ chopped banana.
Berry Yogurt Parfait
Combine ½ scoop of your favorite whey protein powder with 1/3 cup of non-fat, plain Greek Yogurt. Layer 1 tsp of mixed berries, 1 tsp of oatmeal and 1 to 2 tbsp of yogurt. Layer until all yogurt is used up!