Wednesday, March 4, 2009

Breakfast Anyone?

We've all heard that Breakfast is the most important meal of the day. It's dang true!! I was never really a breakfast eater growing up, because I either never had time, or I was too lazy to make something. So usually the only time I ate breakfast was when, and I'm embarrassed to say this, my mom made it for me.

Eating breakfast not only aids in weight management, it fuels the body to help provide energy, better concentration and problem-solving ability throughout the day, according to the food and nutrition experts at the American Dietetic Association.

Breakfast is a HUGE factor for how the rest of your day goes. "Breakfast skippers often feel tired, restless or irritable in the morning." Says Gail Frank, registered Dietitian at the American Dietitian Association.

"Breakfast is also very important for weight loss and weight management," Frank said. "You 'break the fast' of not eating for the past eight to 12 hours. It helps curb your hunger and prevent binge eating later in the day. Breakfast is important to manage your weight and potentially lose weight by eating less calories throughout the day."

So what do you do if you absolutely hate eating Breakfast? I think people assume that Breakfast has to either be cereal, eggs, toast, or pancakes. Of course these are all awesome options, but people are forgetting that its the nutrients our body is getting in the mornings, not the "ideal breakfast food" that matters. Try making a salad for breakfast with all the vegetables your craving. East some of your leftover Chicken you had from the night before. Make some brown rice with some fruit and nuts or an Avocado sandwich. The point is, whatever YOU want to eat in the mornings, make it! But this doesn't mean grab a doughnut or some brownies you made the night before, the whole point of eating breakfast is getting your mind and body to a jump-start on your day. Feed your body with the nutrients its craving for. Get the energy your body is needing to finish out the rest of the day.

I've had a lot of help figuring out what the best foods in the morning are, what alerts the mind more, what gives you the most energy, what the healthiest foods are to start my day, and what balances out my Blood Sugars the most. So I'm going to share what I've been given. For those of you who need some ideas for truly, a very healthy and satisfying breakfast, I've got a few that have worked wonders for me and some of my favorites.

1/2 c. Quaker Oatmeal (100% whole grain) w/ half of a banana sliced on top for sweet taste and 2 scrambled egg whites. (never trust Instant Oatmeal, it always lacks the nutrients and is always high in sugar. Easy way to make it, is put oatmeal in bowl, put some water in it and put it in the microwave for 1 min.) Half a Grapefruit w/ sweetener and whole wheat slice of bread with peanut butter and glass of Milk. (Grapefruit is an excellent source of Anti-oxidants, Vitamin C, Fiber, and very high with fat burning enzymes. Also, aim for the red Grapefruit.)
1/2 c. of Peaches w/ Cottage Cheese and 1 pancake of Fiber One Pancake Mix. (when you buy peaches, MAKE SURE to get the "Light". Canned fruits carry TONS of sugar, so make sure to get the cans that say "Light" or "no sugar added". But of course buying fresh peaches is always healthier, just not always in season.)
3 Egg whites with Activia Yogurt (or yogurt with 15 grams of carbs or lower) w/ slice of Whole Wheat bread.

Again, these are just a few ideas, so if none of these foods sound in the least bit appetizing, play around with foods that you like, and make a breakfast out of it.


Elizabeth said...

So, I have a couple of questions. 1. Do you put the egg whites directly in the oatmeal and stir it up? Or, do you eat them cooked? IS that gross? and 2. Is Dannon Lite and Fit yogurt good for you, or just activia? We have major yogurt eaters around here, so we want to make sure we are eating right. Thanks for all the tips!!

The Elder Clan said...

Hey Hey! i love the questions. Eat the eggs on the side. Just put the egg whites in the pan and make them as if you were making scrambled eggs. Put a little salt and pepper and they will taste great! i personally love them! about the yogurt. Activia is the most recommended by all the top dogs. BUT when you read the label, all you need to look at is the carbs. If it is 15 grams or lower, then your good!! 20g would even be ok if you are eating it as a snack. Let me know if that answers your questions

Lance, Tiff n Ash said...

Hey Meliss.. Its me again! Sorry If im bugging! Just wanted to let you know that Dannon Activa (4pack) is on sale at Smiths for $1.99... and some of the packages have a .50 and $1.00 off coupon on the box.. making it $1.50 to .99 a box. Just make sure you check the expiration dates.. But its a pretty good sale! I just stocked up :)

the murdocks said...

Meliss I LOVE this site! You give awesome pointers and the food looks so freaking good. I want oatmeal right now and peaches and cottage cheese.

tracie said...

Melissa I'm loving all your awsome advice. I have been eating much better at breakfast lately and I can tell a huge differance in my day. Unfortunatly no more fruit loops for me. I love the egg whites and eat them almost everyday with salsa mixed in it and also am trying to force myself to eat the oatmeal too. I'll have to try it with banana's on top.