This week focuses on breakfast: why it’s important, and how to make sure you make the best choices in any situation.
NUTRITION TIP: Do not skip breakfast!
Not making the time to fuel our bodies adequately in the morning is a recipe for energy disaster throughout the day. Breakfast gives our bodies the nutrients it needs to balance our blood sugar, which is low in the morning, while providing us with the necessary fuel our cells need to produce energy, and get our day started right.
GRAB AND GO BREAKFAST TIPS: Simple changes any breakfast spot can accommodate!
- Reduce refined carbohydrate consumption. Put emphasis on protein and fruits/veggies to keep you satiated all morning long!
Instead of making bagels and breakfast sandwiches a staple items for breakfast, try to get creative with higher protein and vegetable options. Refined carbohydrates are broken down into sugars once processed by the body. This leads to blood sugar levels going up quickly then resulting in a sugar crash. This leads to cellular uptake of sugar which is then stored as fat. Protein is a longer lasting fuel source.
Instead of this: Sausage breakfast sandwich, donut, coffee with sugar and cream
Try this: Use the ingredients in the sandwich to customize a breakfast bowl – ask for double egg, sausage (or your choice of breakfast meat), tomatoes (and any other veggies you can squeeze in) served in a bowl, fruit or Greek yogurt and a black coffee or herbal tea – no sugar.
NOTE: Eliminating bread on the go can sometimes be unavoidable. Swap your white bread/bagels/English muffins with their whole or multigrain versions. Making a small change is better than no change at all
- Avoid high sugar breakfast treats. Look to whole food options to satisfy your sweet tooth! Donuts, muffins and pastries should be avoided all together. We all know they’re crap, but yet it’s hard to resist their sugary seduction. BUT, these items are quickly broken down into sugar then stored as fat. Not good. Opt for these options below when you have a sweet craving on the go:
Fruit: They are great, portable and easy to eat in a rush. Their natural sweetness will satisfy cravings while working towards your health goals instead of against. My fav fruit based snack is: apple slices with peanut butter for dipping. Delicious! Give it a try!
Greek yogurt and Granola parfaits: Another great grab and go option. Tip: Check the nutritional info for added sugars. Opting for plain Greek yogurt and fresh fruit is a good way to control how much sugar you are consuming.
3. ADD MORE VEGGIES! Whenever possible, adding more vegetables to a grab a go breakfast is a great way to maximize the amount of nutrients consumed during the meal. Try ordering a side salad with breakfast or adding any of the following veggies to your next breakfast sandwich: Tomatoes, cucumber, lettuce, spinach, onion, peppers…anything available that you like!
EASY AT HOME GRAB n’ GO OPTIONS
1. Smoothies:These are great because they can easily be made ahead of time and stored in individual zip lock bags in the freezer.
Try these combinations:
~1/2 cup (or large handful) Spinach, 1/2 ripe banana, 1/4 cup each blueberries & raspberries, ½ cup almond milk
~1/2 cup kale, ½ cup pineapple, ½ cup Greek yogurt, ½-1 cup almond milk/coconut water/ soy milk
~1/2 cup Spinach, 1 green apple, ½ inch of ginger, ½ cup cup almond milk/coconut water/ soy milk
NOTE: smoothies can be thickened or thinned by adjusting the amount of liquid used.
2. Boiled eggs: easy to prepare and you can pre-boil up to a carton of eggs at a time and they will stay good in the fridge. For easy storage boil an entire carton of eggs, label the carton boiled and store the boiled eggs in their carton
3. Don’t be afraid to eat dinner for breakfast: Leftovers!
Heating up last night’s dinner is a quick and delicious way to start off the morning. My fav dinner remix is to eat an egg, using whatever preparation mood I’m in the mood for, over the previous night’s dinner.
The goal this week is to implement as many little changes as possible. A simple swap here and there will lead to lasting results.
NOTE: 1 Week left until the meal prep workshop. Sign up with a friend and receive 50% off one registration!
Have a Great Week!
Joël Jones. Holistic Nutritionist, RYT-200
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