It’s true that one of the reasons we in America struggle with our weight is the way in which we start our day. For those of you that skip breakfast, your metabolism is operating at too slow a pace to easily maintain a healthy weight. For those of you that grab a doughnut or breakfast cereal, you’re starting your day off by giving your body things it can’t easily digest. Processed sugars and processed white, rice or corn flours should not be major players in your diet, but most especially at the start of the day. Can you imagine waking up and finding a pile of garbage you have to get through between your bed and your door? That’s basically what most people who do eat breakfast are doing to their bodies every morning. I’m just going to say it. Toaster pastries are not actually food. They’re artificially flavored to trick us into thinking they are food. But I’m afraid it’s a charade. Nothing with that many chemicals should be put into your body at any time of day, especially first thing in the morning.
So, what do you do? You have to leave the house at 6 in the morning in order to get the children where they all need to be before you head to work? You have a two hour commute? You wake up and start the laundry and don’t stop your chores until lunch time? You barely have time to eat let alone think about what you’re eating. Well don’t worry, friends. I know you’re plight. I have the breakfast plan for everyone whether you have 20, 15, 10, 5 or even 2 minutes in the morning you can feed yourself and your children with you a healthy, nutritious meal to get your body prepared for the day.
I recommend eating within the first half hour of being awake, but if that is absolutely impossible at least drink water. Before you go to bed put a liter or so of water next to your bed and when you wake up, start drinking. Drink as much of it as you can, preferably all of it within that first half hour and you’re off to a great start.
Ok, like I said, I have the breakfast for any time frame, but they take a little prep work on weekends or an evening free during the week. Even if you’re a person with a little more time for breakfast, these are good habits to get into. That way no matter what a healthy breakfast will be easy and convenient for you.
For our 2 minute, grab breakfast and run out the door types. Buy plenty of fresh fruit that is easy to eat on the go. Apples and bananas are perhaps the simplest. Also, make a granola at the beginning of each week. Experiment with different added ingredients, but make sure to have plenty of whole grains like oats (preferably steal cut) and a source of protein such as nuts and seeds. Just make sure you’re not putting in an excessive amount of sweetness and no processed sugars at all and make sure you include a decent amount of protein. Divide your granola into single servings and put in reusable containers in your pantry. Even on your way out the door you can grab a piece of fruit and a serving of granola and you’ll have managed to squeak in a healthy breakfast.
Now that’s for those of you with extremely little time, or who are running late on a particular day. For people with at least 5 or 10 minutes in the morning (a reasonable amount of time to set your alarm back if you don’t already have that much time) Try boiling a dozen eggs at the beginning of the week. You can even peel them in advance and keep them in the refrigerator. Pop in a piece of whole grain toast and grab two pre-boiled eggs and voila! You have a healthy breakfast that you can make and eat in under 10 minutes without leaving a mess in the sink! With this breakfast a piece of fruit or even sharing an apple or banana or two with your children is always a great way to sneak in some fresh fruit early in the day.
Ok, you know you have a little more time than some people might. I mean, you don’t hang around in your bathrobe all morning, but you aren’t up and out the door every day. So make eggs to order. Unless you’re boiling them (which if you have some boiled and prepared you won’t need to) it won’t take more than ten minutes. If you like an omelet in the morning keep a bag of pre-washed spinach and some chopped raw veggies such as bell pepper, mushrooms, and broccoli. Toss them in the frying pan with a little bit of extra virgin olive oil for just as long as it takes to get them a tiny bit softer than raw and pour your beaten eggs over the veggie mixture. You don’t have to be a short order cook or even know how to flip them. Just stir it around lightly with a fork or spatula. Remember, it doesn’t have to be beautiful. It just has to be breakfast. Pair that with a piece of whole grain toast and a banana and you’ll have energy.
Another alternative, if you have the time, is to make a large amount of steal cut oatmeal in advance and store it in sealed, serving size portions in your refrigerator. When heating it up you may need to add a tablespoon or two of water or milk product in order to keep it moist, and then get creative adding cinnamon, fruit, nuts, a little maple syrup or honey. This is such a nutritious, fiber full breakfast that will have your metabolism going and keep you full for a long time.
Remember, first things first, drink plenty of water. And no excuses, if you have time to check the time you have time to feed yourself and your family a healthy breakfast.