Building a Healthy Breakfast

Hi Everyone,

Ohh I love breakfast and I thought today we should talk about breakfast. In the morning if I do not have time for a smoothie, I’ll run to our cafe and get some scrambled eggs topped with salsa. It’s one of my favorites. I try to eat a light, healthy breakfast everyday,but sometimes it’s fun to splurge a little by having a little a slice of bacon or a pancake or two. You do know that breakfast is the most important meal of the day and I recommend eating it everyday! It’s the one that starts your engine, helps you think and keeps you full. No I’m not talking about getting a latte from Starbucks and a low-fat muffin, I’m talking about a good breakfast!!!

Breakfast is actually my favorite meal of the day. It can anything from a savory egg dish to a sweet breakfast cookie. Oh how I love a good breakfast. There are some things you need to think of when you’re grabbing breakfast on the go or making it your self and that is what is in it?

Your breakfast should be made mostly of protein, such as in eggs and yogurt. It should also contain fiber to fill you up and a healthy carb like oatmeal. Stay away from carbs such as donuts and muffins. They may fill you up now, but you will crash and burn once the sugar wears off. You can also include fat in your breakfast, like avocado and peanut butter. Healthy fats are good for you and also helps digest any carbs you may have with breakfast.

Here are some examples of what a good healthy breakfast should be:

Eggs, such as a hard-boiled egg, or an omelet or scramble made with 1 egg and two egg whites served with vegetables
Breakfast Burrito made with scrambled eggs, wrapped in a low carb, high fiber tortilla shell and don’t forget the veggies
Yogurt Parfait made with plain 0% fat greek yogurt served with berries, peanut butter and a pinch of granola
Greek yogurt pancakes made with whole wheat flour, served with fruit
Oatmeal made with fruit, a little maple syrup and maybe some peanut or almond butter
An apple or banana with peanut butter
Smoothie made with yogurt, chia seeds, protein powder, fruit and maybe even oatmeal
Whole wheat waffle served with peanut butter and fruit
High fiber, high protein cereal with non-fat milk or almond milk
Whole Wheat Muffins, preferably homemade

Your probably thinking, what about coffee? Well of course you can have coffee, after all my morning is not to a good start unless I have a cup of coffee. Coffee has antioxidants, speeds your metabolism. Not a coffee drinker? Tea has the same effects as coffee and as a bonus green tea not only increases your metabolism, but it also helps you lose weight in the belly. I really need to drink more green tea. Just be sure when you have these drinks, limit the extras you put in it, like coffee creamer and sugar. I know, I know that’s the best part. For me, I got a milk frother, so I use that in my coffee which makes it sweeter and I also use a pinch of stevia. That way my latte is only 25 calories. You can also use flavored coffee to give your coffee extra flavor. I am partial to vanilla and peppermint flavored coffees. Just be sure you don’t buy the kind that are pre-sweetened.

What do you do when you don’t have time to make breakfast in the morning? Oh I got ya covered. I get up at 3:30am everyday and the last thing I want to do is wake up earlier to make breakfast. I recommend making it the night before. You can have things like a breakfast cookie, smoothie, overnight oatmeal and baked oatmeal. Or if your really in a rush, grab some fruit and go. I like to make my breakfast, and take it to work and eat it.

Here are some of my recipes of breakfasts you can make the night before:

Apples and Cinnamon Breakfast Jar Parfait

Berry Oatmeal Breakfast Smoothie

Breakfast Cookies

Individual Baked Oatmeal Cups

Pumpkin Spice Scones

Triple Chocolate Mini Muffins

Still no time for breakfast and your going to stop off to grab something? Ok, got yah covered here too! This is my best advice for breakfast outside of your home.

Coffee Shops: Get a non-fat latte with sugar-free syrup or plain coffee. Get a cup of fruit, oatmeal or a protein box if they have it. STAY AWAY FROM THE BAKED GOODS! If they are low-fat, great, but it doesn’t mean it’s good for you. Just look at the calories! Your breakfast should not be 600 – 700 calories. Trust me, I used to go to Starbucks and get a grande skinny vanilla latte with a low-fat cinnamon coffee cake. Guess how many calories for both over 500! You know what? I was hungry an hour or two later, not worth it!!!

Go to Subway and get an egg white on an english muffin. They are under 200 calories and it leaves you room for coffee or a side of fruit.

While eating out, just be sure you watch the fat and carbs in your dishes. If you get eggs and need cheese, ask for them to go light on the cheese. Stay away from white bread, go for multi-grain, rye or wheat. Stay away from pancakes, waffles and other odd ball things that maybe in a dish. Skip the hash browns and get fruit or toast. I know we all love bacon, but stay away or limit yourself to one slice. Forget the sausage, that is just plain bad for you!!

There are so many things you can do for breakfast! A lot of people have an excuse not to eat it, but trust me you really need to, your body needs it!!! Here is my personal recommendation for breakfast, no matter if you eat at home or on the go!

Well I hope you like today’s edition of #HolidayDetox. I have been enjoying writing these posts, not only do I get to share something with you, but it also makes me remember. I tend to forget these kind of things.