Start Your Day with Breakfast Energy Boosts
By Sandy Schroeder
We all need an energy boost in the morning to get us out the door and moving forward into the day. HarvardHealth says that breakfast boost should be a mix of lean protein, fruit or vegetables, and slowly digested carbohydrates. One of my favorites is a veggie omelet with a whole grain tortilla and a scoop of fresh salsa. Another morning I might top a bowl of steaming oats with a scoop of low-fat Greek yogurt and fresh strawberries.
Whatever your favorites are, make sure everybody at your house eats a power breakfast to keep them running strong to lunch. Start with your favorite foods and stock your pantry and fridge with a full range of choices. Fruits like bananas, raisins, cherries, pineapple, strawberries, raspberries, pears and apples are good starters. Veggies like red sweet peppers, Brussels sprouts, onions, hot peppers, tomatoes, and black beans will work.
Make Sure You Get Protein
Greek yogurt is a great choice. Eggs work too, supplying proteins, vitamins and other nutrients. Add your choice of other healthy proteins such as nuts, salmon, breast of chicken or lean beef.
Skip Takeout and Eat at Home
If you want an egg with muffin breakfast do it yourself and skip the load of heavy fats and sodium supplied by your favorite drive-thru. Bake bran muffins, create egg fritattas and whip up oat-based pancakes on the weekend. If you are a fan of the “loaded breakfast burrito” make your own with whole grain tortillas, lean turkey sausage, eggs, potato shreds and peppers, onions and fresh tomato salsa.
Opt for Whole Grains
Power through the morning with high-fiber whole grain cereals and breads. Steel-cut oatmeal, bran cereals or bran flakes are healthy choices. When you choose a cereal check the label for 5 grams or more of fiber per serving, less than 300 milligrams of sodium, less than 5 grams of sugar, and whole grains as the first ingredient.
Master the Breakfast Smoothie
Start with your favorite juice. Add yogurt, ground flax seed, and fresh or frozen berries. Blend with bits of ice and enjoy a high energy breakfast.
After you master the power breakfast you can consider ways to energize lunches with more lean protein in fish or chicken, fresh fruits, and vegetables such as avocadoes, green onions, kale and spinach.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Morrisville, N.C.