We have all heard the phrase “Breakfast is the most important meal of the day. The truth is though; most people just wake up and run out the door without thinking twice about eating breakfast. Our bodies are fasting all night, so when we skip breakfast our body is running without energy. Skipping out on breakfast may be one of the biggest reasons the pounds are not coming off. Missing out on breakfast can increase your body’s insulin response, which in turn increases your fat storage and makes you more susceptible to weight gain.
Breakfast can kick-start your energy level and your metabolism. If you choose healthy, slow-burning foods, like whole grains and fruits, you should be able to control your appetite until lunchtime because these foods slowly release energy throughout the day. People who skip breakfast tend to make up for the calories later in the day by overeating, often with unhealthy and high-fat convenience foods, such as chips, candy bards, and sodas.
So what are some good breakfast options? Certainly do not stock up on sugary cereal, donuts, or other pastries! Here are a few simple breakfast ideas:
– Smoothies. Smoothies are such easy ways to sneak protein and fiber into your day early on! Add Hemp Pro Fiber to the mix, it contains 11g of protein, 2.7g of Omega 3 and 6, and 13 grams of fiber per serving. You can also add chia seeds for incredible amounts of Omega-3, Antioxidants, Fiber, Protein, and Calcium. Chia seeds, after digested, increase in size to help fill you up faster. Lastly, kale is a great way to help you make a “Green smoothie”. Kale has more vitamin C than an orange, contains more Vitamin A and calcium than other leafy greens, and contains a good deal of Omega-3’s.
– Oatmeal. Ditch the sugary microwave packets of oatmeal and try old fashion or instant. Oatmeal is full of fiber. The carbohydrates in oatmeal slowly release throughout the day to keep your energy levels up. Oatmeal is great for any morning because you do not have to have the same thing every day. You can add anything you want, like blackberries or nuts. The dark blue color in blackberries shows us that they have one of the highest antioxidant levels of all fruits. A great reason to add nuts is to get you daily dose of unsaturated fats, omega-3’s, and even a little bit of vitamin E.
– Fresh berries, yogurt, and granola. Get some Greek yogurt, cut up some fruit and add some healthy granola. Be careful of what you buy, sometimes granola and yogurt can sneak a boatload of sugar into it, so make sure to read the nutrition. Eight ounces of Greek yogurt has about 20 grams of protein, versus regular yogurt, that contains around 11-13 grams. Greek yogurt’s high protein content will help to fill you up, which makes it a perfect choice when trying to manage your weight.
– Omelets and eggs. Eggs are a great source of protein in the morning! While whole eggs are good for you, in order to cut back on calories use 1 egg white per every whole egg that you use. Add in veggies, turkey sausage or for your bacon fix try turkey bacon, to add flavor to your omelets and eggs.
– Whole-wheat toast or English muffin. Add a little peanut butter and banana slices instead of slathering on the jelly. Aim for natural peanut butter with a low sugar and sodium content and slice up a banana to make your own healthy peanut butter banana breakfast sandwich. For a lower calorie peanut butter, try PB2. It comes in a powder form; just use 2 scoops, at 15 calories, then add about a tablespoon of water to create a spreadable peanut butter. PB2 is great to put in smoothies, or oatmeal as well! An all natural peanut butter or even PB2 is a better substitute to put on toast rather than jelly, which is mainly sugar and water and does not contain protein to keep you fuller longer.