I always start my day off with a big dose of clean protein and egg whites are my “go to” breakfast. However, they can get a bit old as they tend to be on the bland side. Therefore, I’m always looking for ways to “spice them up!” These little breakfast cups are super healthy and totally yummy.
So if you didn’t notice, I truly believe that breakfast is the most important meal of the day. In all my years as a trainer, I’ve never seen a client be successful at losing or maintaining their weight if they were not a breakfast eater. Starting your day right sets you up for a successful day of eating and choice making in general. However, that doesn’t mean you should just grab anything. Fill your body with high nutrition, low fat food and your body will run like the amazing machine it is.
A big breakfast is often referred to as “a breakfast of champions.” Well, I don’t really think it’s the size of the breakfast that matters as much as what is in it. I mean if you eat crap, you’ll feel like crap. Breakfast is the most important meal of the day for many reasons and when it’s done right, it really is a “breakfast of champions,” or better yet, what champions are made of!
I can’t believe that in this day and age I still hear people say things like “I’m not a breakfast eater!” I mean that’s like a person saying, “I didn’t know I should wear sunscreen!” Trust me, I’ve heard that one too. I just heard a client of mine last week say she doesn’t eat breakfast. At least she knew that she should, she just hadn’t made the move to start doing it. Baby steps!
Breakfast really is the most important meal of the day. This is especially true for people who are trying to lose weight or maintain a healthy weight. People who eat breakfast find it easier to manage their weight and stay on track. A good breakfast will start your body and mind off on the right foot. When you start your day off by making good choices, the rest usually follows.
People who skip breakfast tend to have a more difficult time losing weight and often make poor food choices throughout the day. When we skip breakfast, our blood sugar drops and our metabolism slows. Plus, putting off eating is a sure fire way to guarantee that you will be ravenous later in the day which will likely result in making poor food choices and over eating.
Not a breakfast eater? Well not everyone is, but if you want to feed your body so that it can perform at its best then you may want to learn how to be a breakfast eater. This doesn’t mean you need to start pounding pancakes. In fact, quite the contrary. Remember that old phrase “you are what you eat?” Well I believe it’s true. If you eat a big heavy breakfast, you are going to feel big and heavy. So choose wisely and eat like the champion you are!
“A healthy breakfast should be a variety of foods like whole grains, low-fat protein or dairy sources, and fruit,” says Andrea Gorman, MS, RD, manager of clinical nutrition at Rhode Island Hospital/Hasbro Children’s Hospital in Providence. “All these food groups provide complex carbohydrates, protein, and a small amount of fat. This combination of nutrients can delay hunger symptoms and keep you feeling full throughout the day.”
Healthy Breakfast Ideas:
Healthy cereal – there are plenty of high protein, high fiber cereals on the market theses days. Top your cereal with fruit and skim milk and you’re good to go. Watch your portions though, as calories can get high fast.
Greek yogurt and berries – Greek yogurt (low fat and low sugar) is packed with protein. Top it with berries which are full of antioxidants and maybe even some nuts and you’ll be full for hours.
Homemade Smoothies – while I am not a fan of places like Jamba Juice or juice it up, a homemade smoothie can be very healthy and is great for people on the go.
Oatmeal – I’d eat it everyday if I could! Oatmeal is good for you and makes you feel all warm inside, what could be better? Top it with banana and walnuts for a full breakfast.
Egg whites – love them! I do eat these almost everyday. They are the best “bang for your buck” in my opinion if your looking for lots of good high protein food for very little calories. However, I know that some fear the idea of going without the yolk. If this is you remember, baby steps! Have one yolk and a few whites. Add some veggies for a killer omelette. Need it to go? Put it into a low carb tortilla and make a breakfast burrito.
Cottage cheese – a lot of people think cottage cheese is too cheesy. It can be. However, it packs a lot of good protein and calcium, is easy and when you add a little fruit to the top, it cuts down the cheesiness a bit and is super yummy!
Whole grains – everyone loves a piece of toast topped with peanut butter. Just make sure it is whole grain and it will not only be heather but also keep you full longer. I like orowheat English muffins. They pack 9 grams of protein, lots of fiber and are only 120 calories! Add some fruit and a glass of milk and your done.
Due to my hectic schedule, I’m all about meals that are what I call “all in one meals.” In other words, food that has it all! My Banana Protein pancakes have whole grains, Protein and fiber and are low in calories, high in nutrition and can be eaten on the go. I make a big batch of these on the weekend when I have a bunch of black bananas and then eat them all week long. I put a couple in a zip lock Baggie and then heat them for a minute in the microwave when I’m ready to eat. I’m getting my egg whites, Oates and fruit all in one meal. Check out my recipe if you are looking for a breakfast that is quick, easy and healthy. Plus, your kids will love them.
You can’t ask your body to perform well if you don’t give it the proper nutrition. If you want to ensure that your body goes the duration, start it off right with a good breakfast and the rest will follow.
I love egg whites! While most want the yolk, I’ve grown used to and quite fond of all whites due their incredible purity, high protein and low calories. I use them in place of whole eggs as much as possible and they are my go to food for breakfast and when I want to trim down. You can eat a lot of them without a lot of calories, what could be better? This recipe makes a yummy “quiche” without all the bad stuff. Better yet, the muffin size helps with portion control and is easy to eat.
So I have teenagers which means mornings are “fast and furious” around our house. Being boys, they want to sleep until the last possible second meaning that breakfast is either “grab and go” or doesn’t even happen. Since I’m already at work (I leave the house at 5:45 am), chances of them eating something is even less likely. My oldest loves a muffin or loaf bread because it is something that he can throw into a baggy the evening before. I of course would rather them eat something healthier, but I’m a realist after all, so rather than having them skip breakfast altogether, I make it my goal to find ways to make what they will eat just a little bit healthier. This week, my son asked to “Cinnamon Muffins.” Here is my healthier version.