Tag Archives: breakfast ideas

oatmeal

Healthy Recipe: Berry Banana Overnight Oats

Breakfast may be the most important meal of the day, but it’s also one of the most commonly skipped meals, for several reasons. We understand that it’s not practical to think that you’re going to be able to get up extra early to prepare yourself a healthy meal before work every single day, so we wanted to make things easy for you by giving you a recipe that’s so simple, it’s foolproof.

This overnight oatmeal requires absolutely no cooking – and it can be prepared in advance. You just throw everything together in a jar, set it in the fridge, and forget about it until you’re ready to grab it on your way out the door in the morning.

This simple berry banana oatmeal is one of our favorites, but this recipe can be easily adapted to your tastes. Switch up the fruit, add nuts or coconut shavings, use coconut milk instead of almond milk, add a little stevia to sweeten it up a bit – whatever it takes to make it your own.

What You Need:

  • 1/3 cup whole-grain oats
  • 2 TBSP chia seeds
  • ¼ cup raspberries
  • ¼ cup blueberries
  • ¼ cup sliced bananas
  • 1 cup almond milk
  • 1 TSP vanilla extract

What To Do:

  1. Combine all ingredients together in a mason jar.
  2. Shake vigorously to make sure ingredients are evenly mixed.
  3. Cover with lid and leave in the fridge overnight.
  4. Enjoy cold or heat up for 30 seconds to one minute prior to serving.
eggs

The Best Breakfast for Weight Loss?

You’ve heard over and over again that breakfast is the most important meal of the day, (we even said it just a few blog posts back), yet there isn’t a lot of research about what type of foods you should be eating to maximize your health and maintain your weight. We know that nutrition can be confusing so we like to do our best to streamline the information for you. Recently, we came upon this study from researchers from the University of Missouri that compared the benefits of eating moderate- and high-protein breakfasts – and we found the results interesting.

The point of the study was to determine whether the type of breakfast (moderate-protein versus high-protein) eaten had an effect on the weight of young people who habitually skip breakfast (FYI – a whopping 60 percent of young people skip breakfast about four times per week!).

The study participants were overweight teenagers who were divided into three groups. One group of teens was given a normal-protein breakfast, while another group was given a high-protein breakfast. The third group skipped breakfast for 12 weeks.

At the end of the 12 weeks, researchers found that the teens who ate the high-protein breakfasts lost more body fat and consumed 400 fewer calories during the day than the other two groups. This is because the protein-rich breakfast kept them so full that they ended up voluntarily eating less throughout the day. The teens who ate a high-protein breakfast also had more stable blood sugar levels than the other two groups. (Unstable blood sugar is associated with an increased risk of developing Type 2 diabetes).

For this particular study, a high-protein breakfast was defined as one that contained 35 grams of protein. The high-protein breakfasts included eggs, lean meats, and Greek yogurt. The lower-protein breakfast consisted of milk and cereal that had only 13 grams of protein.

While it’s too early to make any definitive claims, the moral of this study is that eating a high-protein breakfast every day may help you lose weight and keep your blood sugar levels stable.

What are your thoughts on the research? Do you eat a high-protein breakfast every day? Do you eat breakfast at all?

 

breakfast

Your Mom Was Right: Breakfast IS the Most Important Meal of the Day.

Breakfast is often dubbed as the most important meal of the day, and rightfully so. Many people on weight loss diets skip breakfast thinking that it will save calories and boost weight loss, but actually, it does the opposite. Skipping breakfast increases your hunger, which can lead to cravings and overeating throughout the day. On the flip side, eating a healthy breakfast can jump-start your metabolism and set you up to be a lean, mean calorie-burning machine. But it’s not just about weight. People who eat breakfast are more likely to meet their needs for vitamins, minerals, fiber, calcium, carbohydrates, and antioxidants. Eating breakfast can also increase energy, improve concentration, boost athletic performance, and improve grades (for all you students out there!).

How Breakfast Increases Energy

When you sleep, you’re essentially going through a fasting period, and if your body is functioning as it should, your blood sugar levels drop. When you skip breakfast, your blood sugar levels drop even further. Low blood sugar levels can trigger hunger and cause a drop in energy. Low blood sugar levels can also lead to intense cravings, especially for unhealthy foods like pizza, bagels, sweets, and other refined carbohydrates. When you give in and eat these types of foods, your blood sugar levels spike, which gives you a quick boost of energy. While it’s nice at the time, this quick boost of energy is ultimately followed by a crash that leaves you feeling drained and even worse than before.

How Breakfast Improves Your Mood

In addition to making you feel hungry and fatigued, low blood sugar levels can also leave you feeling cranky and irritable. Your body uses healthy carbohydrates to produce serotonin – a neurotransmitter in your brain that improves mood and can have a calming effect on your body – so when you eat breakfast, and include some healthy carbohydrates, your mood becomes more stable throughout the day.

Meeting your Nutrient Needs

When you skip breakfast – or any meal for that matter – you miss out on an important opportunity to get in essential vitamins and minerals. Including a serving of fruit or vegetables at breakfast increases the likelihood of not only meeting your fruit and vegetable recommendations for the day, but also your needs for certain vitamins and minerals.

What Should I Eat?

Eating SOMETHING for breakfast is better than skipping it altogether, but of course, some choices are better than others. For example, eating a carbohydrate-dense breakfast, like a bagel, gives you energy for a couple hours, but can lead to that resulting energy crash. It’s best to have a complete breakfast that contains a balance of protein, fat, and carbohydrates. Combining all the food groups will not only optimize the nutrient content of your breakfast, but it will help keep your blood sugar levels stable, which can make you feel fuller longer.

Incorporate whole grains, such as mini whole-wheat bagels, oatmeal or whole-wheat toast, as well as lean proteins, like almond butter, eggs, or even chicken (think outside the box!). Include a low-fat dairy product, like Greek yogurt or cottage cheese and don’t forget to complete the meal with some fruits and/or vegetables.

Examples of balanced breakfasts include oatmeal topped with blueberries and a handful of almonds, an egg omelet with mixed vegetables and low-fat cheese and a smoothie made with fruit, leafy greens, yogurt and flaxseed.

What about Cereal?

Because of its convenience, dry cereal is a go-to breakfast choice for many people. While some breakfast cereals can be a healthy choice, others are loaded with sugar and calories and can do real damage to your weight-loss journey. If you like eating dry cereal for breakfast, look at nutrition labels diligently and choose cereals with 120 or fewer calories per serving, at least 3 grams (but ideally 5 grams) of fiber per serving, and fewer than 5 grams of sugar per serving.

Need some more healthy breakfast ideas? Check out these 34 ideas from Greatist.