Hey guys- before I get to this blog post today, I need to take a moment to express my sadness over the events that happened in Charlottesville this weekend. While us Hokies may always see UVA as our rivals during football season, I know what kind of town C-ville is, and my heart breaks that something so disgusting happened in such a beautiful place. I feel like our country is moving backwards. Like me, you may be sitting at your computers states away, wondering what you can do to help. My friend Carly compiled this list here of people and organizations who could use your support.
Hey guys! I hope you are having a great week so far.
I have been talking to clients A LOT about today’s topic- breakfast.
It’s not uncommon for me to meet with someone who is struggling with hunger and overeating during the day only to find out that they are not eating breakfast. I’m sure you’ve heard the saying that breakfast is the most important meal of the day. There are lots of studies about this, and if someone is really having difficulty controlling hunger around lunchtime and beyond then I really like to take a closer look at breakfast.
Something common that I hear is:
“I don’t have time to cook breakfast”
So I just wanted to share some of my thoughts if you fall into this group!
You don’t have to “cook” breakfast to eat a healthy breakfast
It’s a misconception that you have to be in the kitchen baking a breakfast casserole or cooking some eggs on the stove top to be eating a healthy breakfast. There are tons of grab-and-go options that don’t require you to do any prep at all. Some of these include mixing and matching a piece of fruit, nuts, peanut butter, a whole grain (like toast or english muffin), yogurt, cottage cheese, string cheese, etc. There are lots of great breakfast bars out there as well.
It’s not uncommon for me to eat a banana with peanut butter for breakfast #truelife
Look for the Healthy Trio
If you want to start incorporating a breakfast into your routine then it can be confusing to even know where to start. You always want your meals to include fiber-filled carbs and/or healthy fats and/or protein. Breakfast is no exception. If you’re having a grain product then make sure it’s whole grain instead of a refined grain. You can do this by checking the first ingredient (it should list a whole grain, like whole wheat, oats, etc. If you see the word “enriched” then this is not a whole grain product)
Smoothies: yes or no?
I get a lot of questions about smoothies. They can be great depending on what you put into them. I keep the same rule as ^^^, meaning you should include fiber-filled carbs and/or healthy fats and/or protein in your smoothies. Instead of using juice as a base and adding a bunch of frozen fruit, I would recommend focusing on the trio. Swap out juice, which as no fiber, for a different liquid and add in some protein and/or healthy fats. Some simple ways to do this would be use milk as your base, or use water as your base and add in peanut butter or some vegetables. I also talk to a lot of clients who use almond milk instead of cow’s milk and their only reason is because they think it’s healthier based off of advertising. Almond milk is perfectly fine but just know it has very little protein compared to cow’s milk. It’s also much lower in calories, which can be good or bad depending on what else you add to your smoothie.
Here’s an example of a smoothie that follows the trio rule and only has 4 ingredients:
Cereal doesn’t have to be “bad”
It’s a misconception that cereal is bad for you, and it makes me sad to hear someone say they love eating cereal but stopped because they thought it was unhealthy. It all depends on what the cereal is made out of. Remember that you want to consume a breakfast that is nourishing to your body and gives you the fuel you need to feel good and stay satisfied for a little while. I could write a whole blog post about cereal but to keep things simple, avoid cereals that are basically an added sugar bomb and choose cereal that is higher in fiber. Also be cognizant of the size of your bowl, since you probably do not need 3 cups of cereal + milk to make you feel satisfied
I hope that gives you a starting point if you’re skipping breakfast and feel it might be affecting your nutrition goals. Do you have any questions about eating breakfast? What’s your favorite breakfast during the week? Leave a comment below and let me know!