Each year as the New Year rolls around it is often looked at as a fresh start and an opportunity to change. While it is no secret that most New Year’s resolutions fail, they are still set by people around the world. Many hope to better themselves and their lives throughout the year. Eating healthier or weight loss is a common goal for many. I would like to provide you with some tips and tricks to make your goal of eating better last the whole year long, not just January through maybe March.
The following assignments are designed to be progressive in nature. Each month I will introduce to you a new goal/assignment for the month that will build upon the skills you learned the previous month and help make your eating healthy goals a reality.
Though it is known and the most important meal of the day approximately only 44% of people consume breakfast on regular basis. The reasons why breakfast is the most important meal of the day is not secret. It jump starts our metabolism, provides valuable nutrients and energy that improve health and focus at work and school, as well has helping us make better food choices throughout the day. There are several reasons why people skip breakfast. Some of the most common reasons I hear are; not enough time, not hungry in the morning and eating breakfast makes me feel hungrier. While these can be obstacles for some, they can be overcome. So how do you make breakfast work for you?
1. Carve out some time.
This may require you waking up 15 minutes earlier or preparing for the meal the night before. This can be done by pulling out bowls or plates, and non perishable foods and placing them on the counter or table so to be ready for you in the morning. Thus eliminating time spent in the morning.
Quick breakfast ideas:
1. Yogurt and granola
2. Cottage cheese, Toast and fruit
3. Hard boiled eggs (prepped night or day before) , toast and fruit
4. Microwavable oatmeal. Not the sugar filled packet kind but rolled oats. Once cooked add a TBSP of peanut butter and a tsp of brown sugar to it and enjoy.
5. Smoothie (make the night before and refrigerate)
6. Cold cereal. Cold cereal is not my favorite breakfast for several reasons; however it can be done well. First choose a cereal that doesn’t have a lot of added sugar to it and then pair with a protein. Cereal can often leave you feeling famished one hour after eating it due to it high carbohydrate load. Consuming it with some bacon, ham, or string cheese can help keep you full longer.
7. Breakfast bar, nuts, fruit, and string cheese.
(* I am a big advocator for dairy. It provides many of essential nutrients. I recommend pairing each of the breakfast above with a glass of milk or high quality dairy substitute)
2. “I don’t feel hungry in the morning.”
As mentioned, this is common place for many. The good news is you don’t have to eat immediately after you get up. It okay to wait and hour or so before you eat. Secondly, breakfast does not have to be a large, Las Vegas buffet-style meal. If all you can get down is a yogurt or a breakfast shake, that is just fine. Remember that if you choose a small breakfast you will need a snack few hours later to keep you going until lunch.
3. “Eating breakfast make me feel hungrier.”
This frequent feeling is actually false according to studies. Individuals who skip breakfast tend to overeat throughout the day more frequently than those who consume a good breakfast. It is true that you may feel your hunger signals more. This is actually a good thing. Our bodies are really good at letting us know when we are hunger or full, however it is easy to override these feelings. By eating breakfast, our metabolism is stimulated and this may make you notice your hunger. This is not an invitation to graze, but could be an indicator that a well-timed snack is needed.
I hope this month you find success in meeting you nutrition goal of eating breakfast. Read more about the next step toward healthy eating in February. Enjoy!