You hear it all the time, “breakfast is the most important meal of the day”. It is called a break fast because you have not eaten for over 7 hours!!! Breakfast kick starts your bodies metabolism for the day, it is the signal to your digestive system to wake up! If you work out in the am it is even more important to get something in. My experience as a coach, trainer and busy mom is that breakfast is one of the hardest meals to get people to eat! Not enough time, no appetite and not knowing what to eat. Here are 5 tips that will help you make breakfast happen EVERYDAY:
1- Plan and prepare: This is probably one of the most important tips. If your house is anything like mine mornings are hectic. Walking dogs, feeding kids, showering leave little time or brain power to make good food choices. The night before I make my breakfast and put it in the fridge. I lay out my clothes and my daughters clothes for the day. I make lunches. So that when I start my day it feels organized not rushed and I can just reach into the fridge for something to eat. Some good options are hard boiled eggs, overnight oats (recipe at the end) or a peanut butter and jelly sandwich. All can be made ahead and are portable.
2- Drink your breakfast: Many people cannot eat solid food early in the morning. Making yourself a protein shake or smoothie in the am is a great option especially if you work out early in the am. Shakes digest quicker and you can drink them on the way to the gym. You can also make them as simple (Advocare Meal Replacement shake is my go to) or as complex as you want adding fruit, oats, greens milk or yogurt.
3- Fruit: Fruit is natures to go food. It is perfect for the am. What is easier than grabbing a banana or apple as you walk out the door? Pop some berries in your mouth. All easy stuff
4- Cut the caffeine: Many people say they are not hungry in the am. But they drink 4 cups of coffee before 10am. Caffeine mutes your appetite, and if you need anything more than a cup before 10am that lack of energy may be your body’s need for food and not more caffeine. The body can adapt to anything until it doesn’t anymore then you will need more caffeine and be less hungry and that can leads to all sorts of other problems. Start small with a shake(adding protein powder to iced coffee is delicious!) then move to a piece of fruit. No one is asking you to have a stack of pancakes, eggs and bacon when you can stomach a piece of toast. Ease in and I promise your will start waking up and wanting to eat.
5- Decide to make the change: All of these tips are great but its up to you to decide to make the change. Tell yourself you will eat breakfast everyday for 7 days. Post it to social media to keep you accountable. Then turn the 7 days to 2 week, then a month and the next thing you know you will not understand how you functioned without your favorite meals of the day BREAKFAST
2 cups old fashioned oats
4 tablespoons Chia seeds
2 cups almond milk
I add a little sugar free syrup but that is optional
Mix together in a Tupperware or big Mason jar and keep in the fridge overnight. In the am add whatever fruit and nut butter you like and enjoy!!!