Regardless of whether you prefer eggs, whole-wheat pancakes, fruit, or yogurt in the morning, if you are skipping breakfast, you are doing yourself a disservice. Not only are these foods delicious, but also they provide your body with the nutrients and energy you need to take on the day. Some of the major benefits of eating upon rising include more stable blood glucose, improved concentration, and a better ability to reach or maintain a healthy weight.
Even though many people skip breakfast to cut calories, research shows that those who eat breakfast are generally thinner than those who do not. In fact, one Harvard study showed a fourfold greater risk of obesity in those who abstained from eating in the morning. Starting the day off right with a healthy breakfast improves satiety, which allows for improved control over food intake throughout the rest of the day.
Still worried that you just don’t have enough time to fit a breakfast into your hectic AM schedule? Below I have listed 5 healthy breakfast ideas that taste great, are full of fiber & antioxidants, and are super easy to prepare.
PB & Pear Toast
Ingredients: 2 Pieces Whole-wheat Toast + 1 TBSP Peanut Butter + 1 TBSP Flax Seeds + 1 Sliced Pear.
Directions: Top each slice of toast with ½ TBSP Peanut Butter, sprinkle flax seeds on top and then add Pear Slices.
Blueberry & Flaxseed Smoothie
Ingredients: 2 TBSP whole flaxseeds, ½ cup of orange juice, ½ cup nonfat vanilla yogurt, 1 cup unsweetened/frozen blueberries, and 1 small banana.
Directions: Blend and Enjoy!
Lemon Ricotta Waffles with Strawberries
Ingredients: 1/3 cup part-skim ricotta, 1 tsp lemon zest, ¼ tsp chopped fresh thyme, ¼ cup sliced strawberries, and 2 whole grain waffles.
Directions: Whisk together ricotta, lemon zest, and thyme. Spread mixture over waffles and top with strawberries.
On the Run Breakfast Sandwich
Ingredients: Whole wheat English Muffin, ¼ Avocado Sliced, 2 Slices Tomato, 1 egg, dash of hot sauce, salt & pepper.
Directions: Cook egg in a skillet until set while English Muffin is in the toaster. Smear avocado over toast, top with tomato, egg, and then season with hot sauce, salt and pepper. Enjoy open faced or take it on the go as a sandwich.
Overnight Oatmeal with Cinnamon & Walnuts
Ingredients: ½ cup rolled oats, ½ cup almond milk, ¼ cup low fat vanilla yogurt, 1 TBSP walnuts, ¼ cup berries of choice, and a dash of cinnamon.
Directions: Place all ingredients in a bowl or jar and refrigerate covered overnight. Take out in the morning, top with berries, and you’re ready to go!
Even though many people skip breakfast to cut calories, research shows that those who eat breakfast are generally thinner than those who do not. In fact, one Harvard study showed a fourfold greater risk of obesity in those who abstained from eating in the morning. Starting the day off right with a healthy breakfast improves satiety, which allows for improved control over food intake throughout the rest of the day.
Still worried that you just don’t have enough time to fit a breakfast into your hectic AM schedule? Below I have listed 5 healthy breakfast ideas that taste great, are full of fiber & antioxidants, and are super easy to prepare.
PB & Pear Toast
Ingredients: 2 Pieces Whole-wheat Toast + 1 TBSP Peanut Butter + 1 TBSP Flax Seeds + 1 Sliced Pear.
Directions: Top each slice of toast with ½ TBSP Peanut Butter, sprinkle flax seeds on top and then add Pear Slices.
Blueberry & Flaxseed Smoothie
Ingredients: 2 TBSP whole flaxseeds, ½ cup of orange juice, ½ cup nonfat vanilla yogurt, 1 cup unsweetened/frozen blueberries, and 1 small banana.
Directions: Blend and Enjoy!
Lemon Ricotta Waffles with Strawberries
Ingredients: 1/3 cup part-skim ricotta, 1 tsp lemon zest, ¼ tsp chopped fresh thyme, ¼ cup sliced strawberries, and 2 whole grain waffles.
Directions: Whisk together ricotta, lemon zest, and thyme. Spread mixture over waffles and top with strawberries.
On the Run Breakfast Sandwich
Ingredients: Whole wheat English Muffin, ¼ Avocado Sliced, 2 Slices Tomato, 1 egg, dash of hot sauce, salt & pepper.
Directions: Cook egg in a skillet until set while English Muffin is in the toaster. Smear avocado over toast, top with tomato, egg, and then season with hot sauce, salt and pepper. Enjoy open faced or take it on the go as a sandwich.
Overnight Oatmeal with Cinnamon & Walnuts
Ingredients: ½ cup rolled oats, ½ cup almond milk, ¼ cup low fat vanilla yogurt, 1 TBSP walnuts, ¼ cup berries of choice, and a dash of cinnamon.
Directions: Place all ingredients in a bowl or jar and refrigerate covered overnight. Take out in the morning, top with berries, and you’re ready to go!