Not all my clients in Calgary, Canada, eat breakfast, yet they are still healthy. Some use the intermittent fasting technique, where they include all their meals in an eight-hour window. If you do eat breakfast, make sure it’s healthy. Here are foods to eat in the morning that can get your day started right. Eggs are an old stand by for breakfast and there’s a reason they’re so popular. They provide a feeling of fullness and help keep blood sugar level. Studies show that when people eat eggs, they feel more satisfied and eat less during the rest of the day. Studies show that it could even help blood cholesterol levels by increasing the HDL—good cholesterol. They also are a good source of protein.
Another traditional breakfast starter is oatmeal and there’s a reason it’s good.
If you want a cereal for breakfast, step away from the sugary ones on the shelves and go for good old-fashioned oatmeal. It has healthy fiber called beta-glucan. Beta-glucan can give you a feeling of fullness. Oatmeal also can reduce cholesterol levels. There are high amounts of antioxidants, which protect cells, decrease blood pressure and improve heart healthy.
Berries and Greek yogurt are a good breakfast combination.
Berries, such as raspberries, strawberries, blackberries and blueberries are loaded with antioxidants and taste delicious. They have a high amount of fiber and lower in sugar levels than other fruits. Berries are heart healthy, they are anti-inflammatory. They keep the lining of the blood vessels healthy. They’re also lower in calories, to make them good for weight loss. Combine those potent berries with the protein of Greek yogurt and you have a perfect breakfast. Make the yogurt live bacteria yogurt without sweeteners.
If you’re short on time, grab a handful of nuts.
Nuts are filling, nutritious and taste great. You can grab a handful on the go, or add them to that Greek yogurt with berries, for even more nutrition. While nuts are high in fat, your body doesn’t absorb all the fat, so you only intake about 129 calories per one ounce serving for almonds, for example. You can reduce the risk of heart disease, decrease inflammation and lower the risk for insulin resistance. Depending on the type of nut, there are other benefits. All nuts are high in potassium and magnesium. Nuts also are beneficial for those with high blood sugar levels.
- While cooked oatmeal is filling, it’s short on protein and should be combined with a high source of protein. Adding milk, nuts or flavored protein powder to your oatmeal can give it a boost.
- A good source of protein is Brazil nuts, but it’s also a good source of selenium. You’ll get more than your required daily intake of it by just eating two Brazil nuts.
- If you’re really in a rush or doing intermittent fasting, grab a cup of coffee. Coffee contains nutrients and antioxidants. It can increase your metabolic rate and improve your mood and alertness due to caffeine.
- Cottage cheese topped with fresh fruit can provide nutrients, antioxidants, energy and protein. Cottage cheese is high in fiber and full fat cottage cheese contains conjugated linoleic acid that has many health benefits, including aiding weight loss.
For more information, contact us today at Jari Love