Start Your Engine Right!
You’ve heard it before – breakfast is the most important meal of the day. How many days out of the week do you eat breakfast? Hopefully your answer is everyday! However, if you skip breakfast frequently, try asking yourself why. Is it because you are not hungry in the morning or you don’t have time? Or, is it because you think breakfast will make you hungry the rest of the day or because you think it will help you lose weight?
No matter what your reason is for skipping breakfast – there is a solution and yes, it is still important to start your day with a nutritious meal. Breakfast can be quick, satisfying and tasty with a preparation time of 10 minutes or less.
Let’s challenge common excuses for skipping breakfast
• You are not hungry – practice makes perfect! The more you eat breakfast, the more your body will crave it. Also, take a look at your portions the night before. Skipping meals can lead to overeating later in the day leaving you less hungry in the morning.
• Breakfast will make me hungry all day – it is good and normal to be hungry at intervals throughout the day! Ideally, you should try to eat every 3-4 hours to keep your engine humming, prevent cravings and mood swings and improve energy levels.
• Skipping breakfast will help me lose weight – wrong! In fact, a common trait among people who successfully lose weight and keep it off is that they start the day with breakfast!
• I don’t have time – breakfast can be as easy as grabbing a few items and heading out the door. Or, you can prepare something up the night before – try the recipe below for a no-fuss breakfast!
Super Fast Grab-n-Go Breakfast Ideas
• Small whole wheat bagel with light cream cheese and banana
• Whole grain toaster waffle with peanut butter and all-fruit jam
• Meal replacement bar and fruit
• Hard boiled egg (boil the night before), whole grain toast & grapes
• String cheese, apple and low-fat granola bar
Power Up Smoothie
Thick, creamy, protein and calcium-rich – this delicious smoothie uses tofu as a base. Don’t worry though - you won’t believe it’s made with tofu! Make this the night before and chill overnight so you can grab and go in the morning. Enjoy with a low-fat granola bar, muffin or whole wheat toast with peanut butter. You can always double the serving size too for a more smoothie on the go.
¼ pound soft silken tofu (fortified with calcium)
1 cup frozen unsweetened sliced strawberries
2 medium ripe bananas
1 cup non-fat milk or vanilla soy milk
½ teaspoon vanilla extract
1 teaspoon honey
3 ice cubes
Blend the tofu and fruit until smooth. Gradually add the milk followed by the honey, vanilla extract and ice cubes. Blend until smooth.
Serves: 4
Nutrition Information: 107 calories, 4 g protein, 21 g carbs, 1 g fat, 0 g saturated fat, 28 mg sodium, 2 g fiber.
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
