Breakfast – The Basics

12 Mar

I talk about food and training with a lot of people.  Probably everyone I meet.  For whatever reason, nutrition and exercise always seem to creep their way into my conversations.  But that’s ok – I love talking food and exercise 🙂  Anyways, it would seem to me that many people don’t get the most out of their breakfasts, or even skip it altogether (gasp!).  Although most of our recipes here are dinner-based, Jess and I couldn’t agree more that breakfast is the most important meal of the day.

1 Dish, 2 Spoons: Breakfast

Zucchini Bread Oatmeal

Green Monsters

Breakfast Yogurt with Toasted Oats


Try Avocado

Here are some tips to help you put together a great, well-rounded breakfast to ensure you start your day with everything your body needs:

1) Water – after sleeping for 8 hours, your body is going to wake up very dehydrated.  Unless you wake up every hour to drink a glass of water, which I doubt lol.  The first thing you MUST do in the morning is to drink a big ol glass of water, or herbal tea.  Caffeine dehydrates, so save that cup of coffee or green tea for after your water.

2) Carbohydrates – if there’s one time of day you’ll need some carbohydrates, it’s in the morning.  Carbs provide energy, and after fasting for 8 hours overnight your body will definitely need some energy! Some great choices are oatmeal (or other hot breakfast cereals), whole wheat bread or english muffin, or whole grain boxed cereals.  Keep in mind that we’re talking about complex carbohydrates here, not simple carbs (white bagels, muffins, sugar cereals, pancakes, etc.).

3) Fibre – including foods that are high in fibre will help you to stay fuller longer.  People who are on-the-go and don’t have time to snack, people trying to lose weight, and everyone in between can benefit from this effect.  You’ll find lots of fibre in those whole grain carbs, in nuts, and fruits and vegetables.

3) Protein – protein provides your body with a longer-lasting energy source than carbohydrates, and also leads to better body composition by helping you to build muscle and burn fat. Especially if you’re an active person, your muscles will need some protein going forward in your day, so do try to include a protein in your breakfast.  Eggs are the most obvious choice here, but low-fat cottage cheese, greek yogurt, lean turkey or ham work as well.

4) Fruits and vegetables – why not increase the nutritional profile of your meal by throwing some fruits and veggies into your breakfast?  Start the day off right; it’s quick and easy!  Throw some berries in your cereal, grate carrot, apple, or zucchini in your oatmeal, or cut of veggies in your omelet.

2 hard boiled eggs, oatmeal with blueberries and pepitas (pumpkin seeds), coffee. I had already had my morning water by the time this picture was taken 😉

Cautions: Fruit Juice – I personally try to stay away from fruit juice as there’s a lot of sugar in one glass, and almost none of the fibre you usually get from a whole piece of fruit.  Same goes for dried fruit.  If you’re in the habit of drinking fruit juice or adding dried fruit to your breakfast instead of using a whole fruit, try making the switch.  I promise, it’s just as easy to grab an apple as it is to buy a bottle of juice.

**Please keep in mind that these are all just little quick tips and snippets of information we throw at you here on our blog.  We encourage everyone to do more research and reading about things you’ve heard here.**



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