Breakfast of Champions

10 Jan

We can all remember our moms saying “Eat your breakfast before school!” Well guess what, she was right! Now you’re way into your adults years with children of your own, it is more important than ever for you and your family to start the day right with a healthy breakfast. Some of make poor choices for breakfasts and some of us don’t eat breakfast at all. Do you honestly expect your body to run on empty until lunch time?

Eating a proper meal in the morning can attribute to many benefits for you and your family such as improved concentration level at work and at school and more strength and energy for physical activities. According to the American Dietetic Association, children who eat a healthy breakfast perform better in the classroom and in the playground, hand-eye coordination and also problem-solving skills.

Weight control: Studies show that breakfast skippers are more likely to gain weight than breakfast eaters. Why? First reason is that eating breakfast controls hunger levels, causing you to eat less at lunch and throughout the day; Therefore, by lunch time you won’t be wolfing down a super cheesy melt sub. If you think you are ‘saving calories’ by skipping breakfast, then you are clearly mistaken my friend! Also, by eating a healthy breakfast links to making smarter food choices in general. (P.S. Hunger causes mood swings. Do yourself and the people around you a favor by feeding your body properly in the A.M. before you unleash your wrath on those around you, yikes!)

Now that we’ve got the concept down you need to eat a healthy breakfast, let’s explore what kind of breakfast you should and should not be eating.

Here are some suggested breakfast ideas that you can make in less than 5 minutes:

Hard-boiled (You can save time and prepare the night before), scrambled, sunny-side up, or even on a piece of toasted whole-wheat toast. Add some lean protein such as turkey bacon. Pair that with a glass of water or 100% fruit juice.

Fruit Smoothies: In a blender, combine 1 cup of ice, 1 banana (perfect time to get rid of those bananas that might be a little too ripe), and 1 cup of fresh fruit (It can be any kind, or even the frozen ones from the store), 1/2 cup of milk and 1 cup of plain yogurt.

Oatmeal: Quaker’s instant packets are the best! You can store a stash at the office for convenience. Throw in some fresh fruit in there and a handful of granola for an extra kick and extra protein! Pair with a glass of water or 100% fruit juice.

Cereal: Now that was easy! But the good kind, I’m talking about Kashi Go Lean! Special K, Granola cereals. No lucky charms, frosted flakes, resees peanut butter, forget about it! Pair that with a piece of whole wheat toast.

Breakfast burrito: Scramble Eggs, prepare 2 slices of turkey bacon, dice a handful of tomatoes and sprinkle shredded cheese, all wrapped in a whole wheat flour tortilla.

The No No’s for the morning:


Soda: I never understood why people drank soda, especially in the AM! It will not only make you bloated and soft, and let’s cut to the chase, the nutrients just aren’t there. The human body is 75-80% water, stay thirsty my friend! With H20 that is.

High fat & cholesterol meats: Bacon, scarpple, ham and sausage. Choose turkey products instead, they are low in fat and higher in protein. And yes, you don’t have to sacrifice taste, turkey is just as delicious.

Dough: Eating dough and floury products will give you a doughboy body! Donuts, muffins, cakes should be avoided at all costs. These carbohydrates will spike your blood sugar temporarily and later on give you the ‘crash’ feeling. That is no way to start a day.

Sources: Web M.D., American Dietetic Association.


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