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Whether you crave greens eggs and ham or biscuits-n-gravy, most breakfast foods leave the body feeling full, lethargic and sleepy the remainder of the day. Breakfast, breaks the nighttime sleeping fast, and is important to fuel the brain and body for long hours of the daily grind. So the next time you reach for a bowl of Trix or Coco Puffs, remember the best options include a healthy combination of macronutrients: fat, protein and carbohydrate.
Oatmeal
This complex carbohydrate is loaded with vitamins, minerals and serotonin, the hormone naturally secreted during daytime hours, which knocks out stress and promotes energy and brain function. Add a tablespoon of crushed almonds, flaxseed and raisins to boost protein and omega content. The raisin is the natural sweetener to savor sweet-toothed palates.
Protein Smoothies
Wake up revived with a fresh fruit smoothie. Fruit is easily digested and is a healthy carbohydrate and source of fiber. Take a banana and five strawberries and place it in a blender with a scoop of your favorite protein powder. Add a tablespoon of flax seed and approximately one-half cup of almond or cow milk.
Banana-Nut Butter Toast
Choose a form of flourless bread to ensure a high quality grain bread, which also has a higher protein content. Toast the bread and slap on a tablespoon or two of nut butter. Almond and sunflower butter are the best and slice the banana on top for taste, fiber and equal parts of protein, fat and carbohydrate.
Eggs
Eggs are an ideal, if not the best, source of protein and amino acids. The yolk provides high quality fat and choline, essential for organ health. Eggs are “over easy” to make unhealthy with loads of butter, oil or cheese. Choose your favorite style, sunny-side-up, scrambled or omelet style.
The Good Fat Sandwich
Healthy fat does not translate to fat in the body. Take two pieces of flourless bread and toast to your desire. Scramble one two eggs and spread fresh avocado along with a slice of tomato. It’s delightfully good.
Muesli
This popular Australian breakfast is rather a protein and carbohydrate-energizing machine. Health food stores sell muesli in the bulk or boxed cereal sections. For homemade muesli all you needs are oats, nuts and dried fruits. About 50 percent of your mix should come from any, or a combination, or wheat flakes, rolled oats, rye flakes, barley kernels or flakes, wheat germ. The next 25 to 30 percent can come from two or three nuts including almonds, brazils, cashew nuts, coconut, hazels, macadamia, pumpkin seeds, sesame seeds, sunflower seeds or walnuts. Finally, the final 25 percent should derive from dried fruit including apple, apricots, banana, currants, dates, prunes, sultanas, and raisins.
