The Top 3 Ways To Instantly Improve Your Breakfast
For some horrible reason, today’s breakfast has turned into a sugary, processed-carbohydrate, empty-calorie, fat-promoting mess.
Typical breakfast foods that most people now eat include:
• Skim Milk and a Sweet Cereal
• Toast and Jam
• “Breakfast Biscuits” (thank you Kellogs – NOT!!!)
• “Breakfast Bars”
Yoghurt usually flavoured and FULL of sugar
• Pancakes and Syrup (often sugar-free/artificially flavoured)
• Instant Oats packets and pots
Eggs, Bacon & Veggies
In most of these meals (other than the one with the egg), the primary ingredient is fast-digested carbohydrate, which does nothing to help you lose weight or have the energy you need in the morning.
Rather, instead of eating whole balanced food for energy, people today rely on coffee (often with fat-free creamer and artificial sweetener – you don’t get more artificial than that), which is not good at all for long-term health or body composition.
In order to have the body you’ve always wanted and the health status that others are jealous of, you need to know what you should eat for breakfast. These types of foods will help you feel good, curb cravings throughout the day, and allow you to have lots of energy for exercise and other physical activities you enjoy doing (which helps you look better in and out of your clothes).
So, here are 3 Top Ways to improve your breakfast and make your body a happy, healthy, fat-burning machine.
1. Add high-quality complete Protein
Most breakfasts are sorely lacking in protein – and no, oatmeal does not have enough protein in one bowl. This is even despite numerous studies showing that including protein in your breakfast meal, such as having 2 or more eggs, keeps you feeling fuller, and prevents hunger much better than having simple carbohydrates (like a bagel). Higher-protein meal plans are also well studied for their ability to promote greater fat loss and a quicker metabolism than less protein.
So, at your next breakfast, ensure you include a complete protein choice on your plate such as:
• Eggs – 2 eggs a day actually keeps the doctor away. Eat them scrambled with fresh spinach, tomatoes and mushrooms and a side of fresh fruit and your day is going to be great! Or boil them for a quick meal on the go.
• Whey protein – mix a scoop of whey protein with milk or water and pour this over your favourite bowl of rough oats or wholegrain no sugar cereal.
Whey protein – add a scoop or 2 to your blender with flax seed oil, almond or coconut milk and berries, for a high protein smoothie. You can also add a scoop of whey to plain oatmeal after cooking to give it a boost.
• Natural nitrite-free sausage – enjoy this with steamed vegetables, or toasted sprouted grain bread and piece of fresh fruit for a satisfying meal.
• Organic cottage cheese – mixed with fresh pineapple or tomatoes is a perfect start to your day!
• Organic plain Greek yoghurt – combine this with organic fresh or frozen berries and slivered almonds and maybe some seeds give you a perfectly balanced meal.
• Natural nut butter – paired with sprouted grain bread, 2 Tbsp of natural nut butter provides 8-12 grams of complete protein and plenty of healthy fat.
2. Embrace Fibre
Another important aspect missing from most breakfast plates is fibre. And no – whole wheat bread is not always a good source of fibre. Neither are specialty fibre breakfasts bars that are so loaded with sugar that any fibre they do contain (usually from wood pulp) is not worth it. High-fibre meals are more satisfying and filling than low protein options. Fibre is also associated with lower rates of cancer and diabetes.
Here are ways to include body-beautifying, belly-filling fibre into your breakfast:
• Beans – add 1/3 cup of beans to breakfast eggs – toss with scrambled eggs to add 5 grams of fibre to your plate.
• Berries – organic berries are a great addition to oatmeal, smoothies, low-sugar cereal, and yoghurt and can add 2-3 grams of filling fibre.
• Oatmeal – the problem with most oatmeal is all the added sugar, but 1/3 cup of oats has 3 grams of fibre and no sugar! It’s perfect paired with eggs, organic cottage cheese or whey protein for a complete meal. Add fruit to flavour.
• Sprouted grain bread with nut butter – found only in the freezer section of your grocery store, sprouted grain bread has 3 grams of fibre per slice, and nut butter has 2 grams for a total of at least 5 grams of fibre to start your day.
• Fresh Fruit paired with a higher protein dish (yoghurt, eggs) – one apple provides about 5 grams of fibre, ½ a medium grapefruit provides 6 grams of fibre, and 1 kiwi provides about 2 grams of fibre.
• Ground Flax Seeds – toss a tablespoon or two in with your breakfast protein smoothie, or add to hot cereal. Two tablespoons have 8 grams of fibre, and can help balance your hormones while lowering your bad cholesterol levels.
• Avocado – this “skinny” fat food is great on eggs. When cut in half, it packs in a whopping 5 grams of fibre and plenty of healthy monounsaturated fat that help promote a flat belly and a healthy heart.
3. Include Vegetables
Unless you have a vegetable omelette, most breakfast dishes include little to no vegetables at all. However, vegetables are low-calorie, nutrient-dense and prevent many, many diseases that are around us today.
Weight Loss Fact:
“You can eat as many vegetables as you can fit in your body and you’ll still lose weight.”
Try these easy ways to add more vegetables to your meal and make your breakfast perfect:
• Spinach – add spinach to your eggs while cooking or stuff a large handful in with your favourite smoothie; it may make your smoothie green, but it also makes it thicker and more satisfying without ruining the taste.
• Tomatoes and cucumbers – add chopped to a bowl of organic cottage cheese for a crunchy, high- fibre breakfast.
• Baked squash – gourds such as acorn squash and butternut squash are delicious vegetables to include at breakfast. Just sprinkle with cinnamon once cooked and eat with eggs and you’ll be in breakfast heaven.
So – plenty of ideas to think about…
Breakfast is the most important meal of the day ….
Unless you are trying Intermittent fasting to reset your sugar/starch addiction….. but that’s another story.
Jax Allen 290511