We all know we’re supposed to eat breakfast. But what we eat for that first meal of the day isn’t always the best. Sugar-ladened cereals, white flour toast, a cup of coffee. Here are two of my favorite breakfasts, one for when you have some time and one for when you’re in a hurry.
Got 15 minutes in the morning? Saute up some veggies in a cast iron skillet (no dangerous Teflon and it adds iron to your food!) You can use leftover veggies from the previous night’s dinner (broccoli, zucchini, etc.) or toss in some frozen ones like spinach. Add eggs. If you’re trying to loose weight, add mostly egg whites. If you’re happy with your weight, use half egg whites, half whole eggs and maybe a sprinkling of cheese (feta is my favorite). Make sure the eggs contain Omega-3′s! Serve the omelet with a slice of whole wheat toast and a cup of green tea. My favorite thing about eggs for breakfast is the high protein content keeps you satiated for much longer than a quick bowl of cold cereal. It’s also a great way to sneak in an extra serving of veggies.
Got only 5 minutes? Toss some quick-cooking oatmeal in the microwave with water/milk/soymilk. Add walnuts for Omega-3′s and some frozen organic berries. A touch of salt and some cinnamon really help add flavor, but try to pass on sugar or sugar substitutes. Oatmeal is a great source of fiber, especially if you top it with fruit. The walnuts add a touch of protein and fat, to help you feel satisfied longer, and I like the added crunch. Enjoy!
Posted by jimmy on February 26, 2008 at 11:18 pm
what about yogurt and granola? i’ve been eating that for breakfast most days for about three years now . . .
Posted by Sophia on February 27, 2008 at 8:18 am
Yogurt and granola can be a great breakfast, but depending on the brand can be really high in sugar. Do you use plain yogurt or sweetened? How many grams of sugar per serving are in your granola? If you’re eating sweetened yogurt with a granola that has 20g of sugar per serving, you could be starting your day with 50g of sugar. That’s more sugar than you’ll find in a 12 oz. can of Coke.
Posted by Sophia on February 27, 2008 at 8:26 am
I guess I might want to mention why having a lot of sugar is a bad idea–without much fiber or protein or fat (is your yogurt fat free?), the sugars will be absorbed into your blood stream quickly and will cause a swift rise in blood sugar. Your body will have to work hard to fix that by secreting insulin and may overdo it. So soon after a sugary breakfast, your blood sugar will spike, then fall sharply. This is really hard on your body and mind/mood. Also, sugar provides calories with very little nutrition. I would suggest eating plain yogurt and a low sugar variety of granola, then adding some nuts to your concoction to add protein, healthy fats, and fiber–all of which will slow the absorption of sugars. Hope that helps Jimmy!