Breakfast: The Most Underestimated Meal

Date April 30, 2008 at 10:00 PM

Publication SantaFe.com

Categories Health & Beauty

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Breakfast is the most underestimated meal of the day. Breakfast fuels the body for the rest of your busy day! Your body is like a car and your belly is the engine. To start the car you have to have an engine first of all, then you have to start the car right! So, the quality of the fuel decides how your car will start. Choosing high quality fuel aka food will get you going in the morning.

This article is all about what fuel is the best for your engine and the car. Most of the American population rush off to work without even thinking about breakfast until they see their coworker, Debbie Doughnut. Mrs. Doughnut has brought in a box of doughnuts for breakfast. So, you scarf down a few of the goodies and feel energized and ready to start the day. Then around 10 to 11am you start to feel sleepy and ready for a cat nap. This is called a sugar crash. Doughnuts are considered white refined goods that have zero nutritional value. They are high in fat, carbohydrates, and sugar.

The fuel that your body needs is something to jump-start your day and keep you going mentally and physically throughout the day. This is done with choosing a complex carbohydrate and a protein for breakfast. The carbohydrates keep you mentally alert and focused throughout the day. Good-or complex-carbohydrates, such as grains or whole wheat items, slowly give your body energy like a slow drip in an IV. Bad-or simple-carbohydrates, such as doughnuts or a pop tarts, provide you with a spike of energy, known as a sugar rush, from which you plummet quickly, a sugar crash. Proteins help stimulate muscle growth, provides energy, and helps the metabolic process (helps speed up the rate you process food also known as weight loss).

I know that most of you reading this will say that you don't have enough time to sit down and eat a nutritious meal. Here are a few options for you busy folks:

  1. Prepare your breakfast the night before and have it ready for the morning.
  2. Set your alarm clock half an hour earlier to make sure you have time to make breakfast.
  3. Buy pre-made morning meals.
  4. Buy groceries and store them at work.
  5. Make wise choices if you do have to eat out or grab something on the way to work.

Some great examples of breakfast meals are:

Santa Fe Omelet

  • 4 egg whites
  • 1 whole egg
  • 1/3 cup onions, salsa, or green chili
  • dash of salt and pepper
  • 3 ounces of sweet potatoes

Take the egg omelet, add the ingredients, roll up burrito style, and munch on down!

Classic Breakfast

  • 4 egg whites - Make as an omelet.
  • 1 whole egg fried (using non-stick spray)
    After making the egg white omelet take the fried egg and place on top to spread the yolk.
  • ½ cup oatmeal made with water (add cinnamon, a low calorie sweetener, 10 almonds, or a serving of your favorite fruit)

Julie's Famous French Toast

  • 1 or 2 slices of whole wheat bread
  • 4 egg whites
  • 1 whole egg
  • 1 teaspoon vanilla
  • dash of cinnamon

Take the eggs and add the vanilla and cinnamon and mix together. Soak the bread in the batter and place in a pan. Try sugar free syrup and low calorie butter (if any at all).

Quick Fix

  • ½ cup oatmeal
  • 1 scoop of protein powder

Cook the oatmeal in water and then add 1 scoop (around 20 grams) of protein. You can buy protein at any food store or health food store. There are many flavors, so choose one that best suits you!

This is a quick meal that you can eat on the go.

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