Are you looking for the optimum way to start off your day? Then pull out a straw and drink up some healthy breakfast makeovers in volume 6 of Nutritiongal’s newsletter!
Why do we need to eat breakfast? Is it really the most important meal of the day? We have heard numerous things about breakfast from starting your day off with as little as watered down cranberry juice and lemon to eating most of your caloric intake at that time. Some say we should eat a low carbohydrate breakfasts with high protein content to stave off hunger for the rest of the day. A classic example of this type of breakfast would be bacon and eggs. At the other end of the spectrum they say we should consume more carbohydrates in the first meal since we have the rest of the day to burn them, such as cereal with toast and fruit. Others say we should be eating a big bowl of fruit salad to cleanse the body of toxins and ease digestion. There are breakfast bars, protein shakes, poptarts, muffins, bagels, and cereals that promise you more nutrition than a multi vitamin.
With all this conflicting information its no wonder most people start their day off with 1,200 calorie sausage, egg and cheese biscuit or forgo the meal all together. With all these options where do we start?
Breakfast literally means “break fast”. It is the first meal of the day following at least 10-12 hours of fasting which usually starts after dinner and continues throughout the night while you sleep. During this time the body can take a break from digesting and focus on tissue growth, repair and maintenance of bodily functions. Skipping breakfast results in prolonged fasting, which decreases your metabolism and helps you store fat easier. Eating breakfast is excellent for weight control because you are less apt to be ravenous at lunch and overeat or snack too much throughout the day.
Now that we have established that breakfast is important let’s take a look at some breakfast makeovers to help start your day off with a Shazam! What you put into your body can set the tone for the rest of the day so without further ado.
Breakfast 1: Bagel and Cream Cheese – I hate to hear it too but a bagel is the equivalent of 6 slices of bread. I love my bagels every now and then but it’s good to know! Cream cheese contains saturated fat and sodium with 2 grams of protein.
Makeover : Whole Grain English Muffin with Peanut or Almond Butter, Honey and a Sliced Banana – An english muffin is the equivalent of two slices of bread. Peanut butter gives you 7 grams of protein and unsaturated fat. A banana has a potassium packed punch and fiber!
Breakfast 2: Cornflakes with White Toast and Milk – Cornflakes are highly processed and contain high fructose corn syrup. They are quickly digested by the body resulting in low blood sugar and cravings in some individuals.
Makeover : Oatmeal with organic milk or your nondairy beverage of choice along with fresh fruit such as berries or apple slices, honey and walnuts and/or a hard boiled egg.
Breakfast 3: Bacon, eggs, sausage and biscuits with gravy – boy this one makes me hungry! Aside from the saturated fat content and lack of vitamins I am ready for brunch! LOL!
Makeover : 1-2 organic free range eggs, sprouted whole grain bread (ezekiel is an excellent brand), organic butter, fruit salad and dulce. Dulce is a seaweed that is rich in iodine and has a smokey flavor much like that of bacon.
Breakfast 4: Sugar free and fat free yogurt – In addition to the toxic dose of aspartame and other artificial sweeteners, this breakfast probably won’t fill you up.
Makeover : Greek yogurt with granola and fresh fruit. Greek yogurt packs approximately 12-17 grams of protein and is filled with healthy bacteria to help aid in digestion. Granola is an unprocessed, vitamin packed whole grain cereal with some fat to keep you satiated.
If you’re stuck in line at Starbucks or Duncan Doughnuts and absolutely have no idea what to get then breakfast makeover 5 may help.
Breakfast 5: Blueberry Muffin – Commercial muffins contain approximately 300-500 calories and saturated fat. The low fat versions are filled with extra sugar to compensate for the lower fat content and have only slightly less calories.
Makeover : Croissant – It’s packed with butter but only contains 1/2 of the calories as a muffin and little or no sugar. You can make this lower calorie option slightly healthier by adding a fruit salad and a hard boiled egg.
I hope this newsletter has inspired you to go out there and eat some breakfast!
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