We have all heard about the importance of breakfast. The scientific support behind this statement can be found in the name itself. When you eat breakfast in the morning, you are breaking the fast that your body has been on during the night. By eating breakfast, you help jump start your body’s metabolism for the day. Without doing this, your metabolism will continue at a slowed rate.
Many people think that by skipping breakfast, you will lower your calorie intake for the day. Unfortunately, this is not true. Eating breakfast is essential to weight loss because research shows that individuals who eat a sensible breakfast are less likely to overeat later in the day. Overall, by eating breakfast, you burn more calories and eat fewer calories over the course of the day compared to individuals who skip breakfast.
To avoid skipping breakfast, you need to establish a game plan until eating first thing in the morning becomes a routine. To begin, aim for a breakfast that combines healthy carbohydrates, protein and fiber. A healthy breakfast does not need to take time or effort. There are numerous healthy breakfast options that even the busiest woman can fit into her everyday life.
We continue to hear about the benefits of oats. They keeps us full for hours with only a few calories and it are shown to lower cholesterol. Oats are an extremely versatile food. You can eat them the traditional way, warmed with water or low fat milk. For a quicker and cooler option, fill a bowl with ½ cup of oats, ½ cup of low fat milk, ½ cup of water and 1 to 2 tsp of cinnamon before you go to bed and place it in the refrigerator. The next morning, enjoy the creamy cup of soft oats that is waiting for you. Stir in a spoonful of yogurt and ½ tbsp of peanut butter to increase the protein, creaminess and fiber.
For a portable breakfast, throw 1 cup of low fat or skim milk with a scoop of protein powder into the blender. Add 6 pieces of ice, fruit and blend. Excellent options for fruit include ½ banana, 1 cup of blueberries or 1 cup of strawberries. This portable breakfast will supply you with protein, calcium, fiber and an array of nutrients. To increase your fiber and whole grain carbohydrates, consider throwing in 1 tbsp of peanut butter or ¼ cup of oats in the blender.
If you have extra time in the mornings, consider making an egg white omelet. Simply beat together 2 egg whites with one whole egg in a small bowl. Add a splash of milk, salt and pepper. Heat a small skillet over medium heat. Spray with nonstick spray and add the egg mixture. After two minutes, top half the omelet with 1 cup of vegetables of your choice. Heat for another minute, then fold egg over the vegetable side. Cook until set and enjoy.
To make breakfast a part of your daily schedule, simply add yogurt, skim milk, eggs and oats to your next shopping list. With a little bit of planning and motivation, you’ll never skip breakfast again.