We often find ourselves with little time to fix our hair, let alone sit down for a decent breakfast. Helping us plan out some healthy options is Joey Shulman, our nutrition expert.
We know that breakfast is the most important meal of the day, but we can’t always get our hands on something healthy. What can you suggest for something quick, but nutritious?
Do you remember when your mother told you that eating breakfast was the most important meal of the day? Well, as it turns out – mom was right! In addition to providing you with much needed fuel to start your day, eating a proper breakfast has also been linked to losing weight and achieving a thin and lean waistline. In fact, according to a study published in the American Journal of Epidemiology, skipping breakfast was linked with a greater chance of obesity. People who skipped breakfast were more than four times more likely to be obese than those who ate breakfast daily.
The 'perfect' breakfast should be composed of low glycemic index grains (i.e. granola, whole grain or sprouted bread), lean proteins (i.e. egg whites, plain yogurt, protein powder) and essential fats (ground flaxseeds, natural nut butters). To maintain or lose weight, avoid high glycemic index and processed grains such as highly sugared cereals, white breads or bagels, instant oatmeal, muffins, biscuits or croissants.
The top 5 breakfast choices include;
| Breakfast |
Calories |
Ingredients |
Blueberry yogurt crunch
|
290 |
½ cup of low fat yogurt
½ cup of mixed berries
2 tsp of walnuts sprinkled over top for extra crunch and omega 3! |
Frozen strawberry banana smoothie
|
300 |
5 ounces of soy milk or 1% cow’s milk
½ frozen banana
½ cup of frozen strawberries
1 scoop of vanilla protein powder (preferably a whey isolate powder)
1 tsp of flaxseed oil (to be kept in fridge) |
Cottage cheese and fruit crunch
|
280 |
½ cup of 1% cottage cheese
½ cup of blueberries
4 tbsp. of bran cereal
1 small banana sliced over top |
Cheesy eggs
|
290 |
½ cup of egg whites
1 large omega 3 egg
2 ounces of grated low fat cheddar or Swiss cheese
1 slice of whole grain bread
Add 1tbsp. of butter to fry pan. Pour in egg whites and cracked omega 3 egg. Add in cheese and cook until desired consistency. Enjoy with 1 slice of bread on the side. |
Open-faced peanut butter & banana sandwich
|
249 |
1 slices of omega 3 whole grain bread (see product resource)
2 tsp. of natural peanut, almond or cashew butter
Slices of bananas over top
|
Dr. Joey Shulman is the author of several best selling books including The Last 15: A Weight Loss Breakthrough. She is also founder of the Shulman Weight Loss Clinics based on long term hormonal weight loss. For more information, please visit www.drjoey.com.
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