I was 3 minutes late for work today. I like to be on time for work. However, I actually ate some breakfast this morning which took me a little longer than the norm. That really wouldn’t have been so bad had I not overslept to begin with and I wouldn’t have overslept if I hadn’t been watching one of the “Big Momma” movies I hadn’t seen late last night. It’s interesting to see how the chain of events can unfold. But I digress…
There are a lot of mornings I don’t eat breakfast. This morning, I had a yummmmmmy multigrain bagel w/ a schmear of cream cheese (approximately 200 kcal.) It was enough to soothe the savage beastie and kept me from downing 250 unhealthy calories of Peanut M&M’s, which is what breakfast would have been. I’m proud of the choice to eat something healthy for breakfast; afterall, breakfast IS the MOST important meal of the day.
Just some quick points on how breakfast helps:
Energy: After fasting all night, breakfast can kick-start your energy level.
Appetite suppressant: If you choose healthful, slow-burning foods, like whole grains and fruits, you should be able to control your appetite until midday. Overeating throughout the day is also less likely. Studies show that people who skip breakfast tend to make up for the calories later in the day, often with unhealthy, high-fat and high-calorie convenience foods.
Calorie burning: Eating breakfast increases the metabolic – or calorie-burning – rate. Consequently, you have more energy and weight control is easier. Watch out for foods heavy with refined sugars, like pastries and sugary cereals. These foods offer calories without many essential nutrients. High sugar foods and drinks may also cause your energy to soar briefly before it falls to lower levels. You may feel more drained and hungry, even if you ate breakfast.
A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. So what do we eat?
Oatmeal or warm cereals such as 9-Grain Cereals, Cream of Wheat etc.
Add a tablespoon or two of wheat germ and a table spoon of flaxseed and maybe some fresh or dried fruit (no sugar added) is a great way to start the day. (It’s in my top 3 list of favorite breakfasts.)
Sidenote: Flaxseed from health food stores is an excellent source of omega-3 fatty acids. Purchase the already ground type to save some time of grinding it yourself and keep it refridgerated. You can add this to lowfat cereal, yogurt, cottage cheese and smoothies.
Some other quick and healthful ideas are:
· A nonfat or lowfat yogurt parfait layered with fresh fruit and cereal, nuts or raisins
· Lowfat yogurt mixed with fresh fruit in a blender for a vitamin-rich smoothie
· Whole wheat toast with a little peanut butter and banana slices
· Fish, such as leftover salmon, on a whole grain bagel with reduced or nonfat cream cheese (Rudis organic bagels ROCK!)
· Homemade bran or fruit and nut muffins, made on the weekend and frozen.
· Leftovers from a healthy dinner. No one says you have to have eggs and cereal for breakfast.
And in case you are interested….
Food tally for the day:
Breakfast: 3/4 cup of Light Chocolate Silk; 1 Rudis Organic multi-grain bagel with a schmear of cream cheese
Morning Snack: Frigo Light Cheese Stick
Lunch: 2 Ezekiel Tortillas, 1 can of tuna fish w/ 1T of mayo and 1T of relish split between both tortillas; 1/5 cups of raw spinach between the two tortillas and last but not least… 20 baby carrots
Afternoon Snack: Gala apple, cherry jello, and 1 oz mixed nuts
Dinner: Not a clue at this moment.
Feeding the Spirit #38
— Isaiah 40:29-31 —
He gives strength to the weary
and increases the power of the weak.
Even youths grow tired and weary,
and young men stumble and fall;
but those who hope in the Lord
will renew their strength.
They will soar on wings like eagles;
they will run and not grow weary,
they will walk and not be faint.