10 Better Breakfasts to Savor Today
Monday, June 17, 2013
LifeTime WeightLoss in Breakfast, Melissa Stoner, Nutrition, healthy breakfast ideas, recipes

Among the most common questions I get from clients are those that revolve around breakfast—specifically what to eat and whether they even need to bother eating it!  Many people are used to considering breakfast as an optional meal. They don’t have time for it, they claim. They’d rather “save” the calories for later. Others simply aren’t hungry in the morning or dislike breakfast foods in general.  What we have to ask ourselves is ‘why?’  Why wouldn’t we start our day with the best fuel for our bodies? Why wouldn’t we devote just a little time and effort to the meal that will set our metabolic course for the day? Why aren’t we thinking outside the box for more unique breakfast ideas? 

When you wake up, your body’s gas tank is essentially on empty. Now before you go downstairs and rip open that box of sugary cereal you’ve been dying to get into, think about what types of nutrients our bodies really need in the morning. How many of you have eaten the traditional American breakfast of cereal with a banana and skim milk?  How many of you then raided the snack drawer at work about an hour or two later?  I thought so. The problem here is blood sugar, and luckily we can fix it rather easily.

Better Fuel

To stabilize blood sugar, control hunger, and fight back those awful carbohydrate cravings, we need to give our bodies nutrients that take longer to break down. Carbohydrates are easy for the body to utilize quickly, and they cause an almost immediate spike in blood sugar, especially when consumed on their own. This, in turn, creates a jolt of insulin to leave your pancreas, pushing your blood sugar down into a state of hypoglycemia. Cue the mid-morning vending machine or break room donut runs. To prevent this, the key is favoring heavier duty nutrients that offer longer lasting energy and satiation. What does that? Think a combination of complete proteins, healthy fats, and healthy fiber sources—all of which help stabilize blood sugar levels and stave off hunger.  So, trade in that cereal for scrambled eggs with avocado and veggies. You’ll notice the difference in both your energy levels and lack of cravings. 

The next time you’re drooling over that bagel or muffin at your local coffee shop (or thinking of skipping breakfast altogether), remember this: your body—and your morning—deserve better. Opt for a longer sustaining energy source to get you through the beginning of your day.  You’ll feel better, have more energy, and be more in control of your food choices throughout the rest of your day.      

Better Options

So, how about some awesome breakfast examples that will keep you energized throughout the morning? Let’s take a look at a “Better Breakfast Line Up.”

Scrambled Eggs with Broccoli, Sundried Tomatoes, and Avocado

Cottage Cheese, Mixed Nuts/Seeds, and Raisins

Steel Cut Oats and a Whey Protein Shake with Almond Milk & Cinnamon

Plain 2% Greek Yogurt with Berries

Red Pepper Chicken Sausage, Scrambled Eggs, and Guacamole

Turkey and Cheese Roll Ups

Canadian Bacon, Scrambled Eggs, and Avocado

Plain 2% Greek Yogurt with Berries

Breakfast Egg Muffins (made with eggs, spinach, broccoli, sun-dried tomato, and mushroom) and Berries

Hardboiled Eggs and Cut Vegetables (great “on-the-go breakfast)

Consider this just a start in revamping your breakfast lineup. The idea is to find your favorite breakfast “building blocks” (those complete proteins, healthy fats, and fiber sources), and create a variety of combinations that will keep you interested and satisfied. Don’t be afraid to look beyond typical breakfast fare either. Whatever is healthy and filling is fair game. Sometimes the best options are last night’s leftovers!  

Have you had to transform that first meal of the day on your health/weight loss journey? What was your process like, and what are your favorite healthy ways to begin the day now? Thanks for reading, everyone. I hope you’ll share your feedback and personal breakfast creations! 

Written by Melissa Stoner, Registered Dietitian and Weight Loss Coach

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

 

Article originally appeared on LifeTime WeightLoss (http://www.lifetime-weightloss.com/).
See website for complete article licensing information.