Three Must Eat Breakfast Foods

Do you love your breakfast? Do you have a short list of “go-to” recipes? Do you need a bit of inspiration to start eating breakfast again?

I have heard of many of my clients that aren’t hungry when they wake up and don’t even think about eating until mid morning. My reply? “Your car needs fuel to run … right? So what about your body? After all.. don’t you want to be a lean and efficient optimally performing machine?”

So folks… it may take a week or 2 to get into the breakfast habit, but it is essential for optimal performance AND to keep your metabolism working efficiently too! 

Getting some protein at each meal can help with blood sugar management, metabolism and weight loss. This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” breakfasts.

Breakfast Food #1: Eggs

Yes, eggs are the “quintessential” breakfast food. And for good reason!

No, I’m not talking about processed egg whites in a carton. I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases.

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized. It’s the oxidized cholesterol that’s heart unhealthy.

Breakfast Food #2: Nuts and/or Seeds

 Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Nuts and/or seeds would make a great contribution to breakfast.

You won’t be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy.

Breakfast Food #3: Veggies

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies. You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can’t go wrong adding them into every single meal of the day so if you don’t already you should definitely try them for breakfast!

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can! You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

Breakfast Food Bonus Idea: Smoothies

Here’s a bonus idea…especially if you do often find yourself running out the door every morning and don’t have the time to prepare a nutritious and delicious breakfast.

I love smoothies and my absolutely favorite smooth go-to for breakfast actually tastes like a chocolate milkshake. I get all the protein, carb, healthy fats AND greens i need … all in 1 terrific tasting smoothie. You can too! The best part is that you can prepare the night before. Now that’s makes it a simple way to start your day… yum!

Did i mention that this smoothie is also sugar-free and dairy-free too? It’s so easy to digest and I know that it won’t leave you crashing by 9 am. Check out my Chocolate Breakfast Smoothie recipe here. 

Don’t wait until next Monday – start eating breakfast tomorrow!

Truth is, I wasn’t always a breakfast person. Thankfully those days are long gone. I actually wake up hungry and don’t ever leave the house without eating breakfast. It was a process for me to get into this habit. And I have helped so many of my clients do the same. You can too!

Change doesn’t have to be difficult. I urge you not to put off this change in you daily routine. If you can’t “stomach” breakfast maybe we need to talk. I get it! There may be some underlying problems that we can work through together. Hit the reply and let’s start a conversation or email me at roseann@roseannzaft.com. 

Recipe (Eggs & Veggies): Veggie Omelet

Ingredients:

– 1 tsp. coconut oil

– 1 or 2 eggs (how hungry are you?)

– ¼ cup veggies (grated zucchini and/or sliced mushrooms and/or diced peppers)

– dash of sea salt, pepper and/or turmeric

Directions:

– Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).

In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.

– Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.

– When the bottom is lightly done flip over in one side and cook until white is no longer runny.

– This recipe serves 1 so be suredouble the recipe and share with a loved one. Serve & Enjoy!

Tip: Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped broccoli or diced tomato.

 

References:

 http://www.precisionnutrition.com/eggs-worse-than-fast-food

 http://www.precisionnutrition.com/encyclopedia/food/eggs/

 https://authoritynutrition.com/eating-healthy-eggs/ 

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/