5 Nutritious Breakfasts and 2 Tasty Omelets To Start Your Day!

Have you ever heard the saying, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper?"

I've heard it many a time and always wonder, "ok, right, how do I eat breakfast like a king when I barely even have enough time in the morning to grab my Mona Vie shot and run, let alone the fact that 90% of the time I dont feel like eating a full size meal first thing when I wake up."  I thought I would entertain the idea of a full, complete breakfast and dig a little deeper into what benefits it really holds and ways to get all that you need in a speedy and efficient way.

The thing that really got me thinking about this topic was an article I saw in Self magazine that was discussing how eating eggs in the morning can help you consume less calories throughout the day, feel less hungry, and more satisfied.  And then I remembered how I had actually eaten a real breakfast this morning, an omelet.  I tried to evaluate how I felt different today than other days when I will just grab a piece of fruit and eat it on my way to work or school.  The omelet gave me energy and healthy calories to fuel my body during the day.  I felt like I was satisfied and wasnt already thinking about lunch an hour later.  So...I asked around and found that most people who had eaten a well-balanced, more filling breakfast felt more energy and less cravings throughout the day than the people who had eaten nothing, a very minimal amount food, or something filled with bad calories like a donut or pastry.  There must be something to this whole breakfast thing...right?

Yes!  The first research I found had a caption of "The right breakfast foods can help you concentrate, give you strength-and even help you maintain a healthy weight."  Ding-Ding-Ding.  Tell me more PLEASE!  One study explained how "breakfast eaters" are generally at a healthier weight than "breakfast skippers."  It explains that eating a healthy breakfast can help reduce hunger and cravings, thus helping make better food decisions throughout the day.  So what is a healthy breakfast?  A meal that is loaded with protein and whole grains, not fat, sugar, and empty calories.  Now, back to the eggs; eating healthy protein for breakfast is the best way to go.  My very nutritionally knowledgeable friend, JR, can perfectly explain how the right protein intake can fuel your body for better workouts, a more sustained energy, and increased fat loss.  I could try to relay the message to you but I know I would butcher it, so sometimes you just have to trust me...protein in the a.m. is the best way to start your day.  Adding fruit to that protein (it doesnt have to actually be the in the same dish-trust me strawberries with eggs tastes a little funky) can also provide you with energy from the healthy sugars fruit contains.  The sugars in fruit are the low-glycemic sort that your body needs to function and run successfully.

So, now that I understand that breakfast really is important, how do I fit it in and what can I make?  Well, on days that you have time I highly recommend an omelet, they are super yummy and you can make them with anything you want (check below for some of my favs Ive been experimenting with lately).  On those other days there are solutions.  An easy way to get eggs in the morning is to make a batch of hard-boiled eggs that are ready to go when you are short on time.  You can also cut up fruit the night before and bring it with you for the drive (I realize eating while driving isnt recommended as the top way to ingest but hey its a stepping stone in the right direction).  Cottage cheese is a great source of the proper  protein to give you that long lasting energy.  V8 or another vegetable juice can give you nutrients of fresh veggies on the go.  Oatmeal is a great morning muncher; it packs tons of fiber!  But, a lot of these delish options should be pared together so you are getting a balanced, fulfilling meal-think dinner in the morning.  Some quick ideas are:

1. Whole wheat english muffin or toast with a scrambled egg and piece of lean ham, tomato, or avocado.

2. A smoothie with fruit, an all natural peanut butter (no sugar added), and possibly spinach or pure carrot juice - just make sure when you make your smoothie your source of liquid is 100% fruit juice (I always squeeze an orange into mine) or some milk or soy milk-some like to add protein powder.

3. Make a breakfast burrito with a whole wheat tortilla, eggs, beans, and fresh salsa.

4. A wrap with whole wheat tortilla, eggs, spinach, tomatoes, and if you want a lean ham.

5. For those egg haters-trade the eggs for some tofu.

Remember to be careful with cereals and yogurts, they can be masked carriers of large amounts or sugar and empty calories.

Another thing that can help is to prepare the night before or at the beginning of the week.  Also, if you can leave yourself just 15 extra minutes in the morning you can actually sit while eating and not have to feel like your scarfing it down like a cartoon character.  I am going to set a goal of leaving myself 15 extra minutes each morning to eat a healthy, well-balanced breakfast for at least one week and compare how my body feels and my energy levels to mornings when I dont eat breakfast.  Who wants to experiment to improve your health with me?  We can all share feedback of breakfast food ideas and how we are feeling right here on my blog.

Now for two of my current most fav omelets:

You use the same prep and cook method for both - just different filling.

Veggie Fold-over
-Start by sauteing your favorite veggies- I like bell pepper, broccli, mushroom, and onion -in a little bit of olive oil
-once they are cooked and soft to preference set aside
-Scramble 5 eggs together and cover the bottom of the pan with a tbsp of olive oil or less
-pour the eggs into the pan and let set-once they are starting to cook through top one half of the eggs with the veggie mix, fresh tomatoes, and cottage cheese
-let the egg sit a little longer and when the side that is plain is almost cooked through flip it onto the other and cook a little longer until heated through

Mexican Morning
-Start by sauteing some bell pepper, yellow onion, and soy chorizo-when cooked set aside
-Cook the eggs the same way as above
-When eggs are ready put the chorizo mix on one half of the eggs, top with tomato, cottage cheese, and black olives
-When ready fold over and let heat through
-right before serving top with avocado

ENJOY!
LJ