Are You Making This Breakfast Mistake?For years my breakfast was either dry cereal or toast with jam. As I always ate whole grains, I thought I was starting my day off on a healthy note. I was utterly oblivious to how nutritionally lopsided my morning meal was.
Void of much protein or fat, my carb-laden breakfasts launched my body on a wicked blood sugar roller coaster ride. The result: one cranky girl with brain fog, sporadic energy, constant hunger and mad carb cravings.
Can you relate? If so, it's time to power up your breakfast plate.
5 Reasons to Eat a Protein-Rich Breakfast
1. Elevate Your Energy and Mind
Protein is the only food source of amino acids. Amino acids produce mood-enhancing chemicals including dopamine, our natural energizer and mental focuser. A protein-rich breakfast will give you clear, sharp mental focus and lasting energy. Skip protein and you will feel slow, dull and scattered.
2. Boost Your Mood
Protein's amino acids also create serotonin, a feel-good chemical that promotes happiness and well-being. Without a protein-packed breakfast, you may feel irritable, anxious or blue.
3. Curb Hunger, Eat Less
A breakfast with high-quality protein and healthy fats can keep you full for 4 to 6 hours. Eat just a bagel, muffin or cereal and you'll soon be clamoring for a snack. If you're often hungry an hour after breakfast, you're most likely skimping on protein.
4. Burn Fat
High-protein foods trigger the release of glucagon, a fat-burning hormone, unlike carbs, which stimulate the release of insulin, a fat-storing hormone.
5. Tame Your Sweet Tooth
Protein helps stabilize blood sugar. A hearty dose of a.m. protein will help zap your 3 p.m. candy jar raids and nighttime ice cream binges.
Balanced Breakfast Ideas
Start your day off right with a breakfast containing 20 to 25 grams of protein, plus some healthy fats and smart carbs. Here are five high-protein foods with approximate grams per portion and serving suggestions:
1. Three eggs (18-24 grams) -- Make a veggie omelet with whole-grain toast or a scrambled egg burrito with a whole-grain tortilla, avocado and salsa. Hard boil eggs or freeze mini quiches for easy workday breakfasts and enjoy with fruit.
2. Four ounces (about the size of your palm) of lean meat, poultry or wild fish (20 g) -- Yes, you can eat lunch for breakfast! Layer turkey, chicken, salmon or sardines on whole-grain bread with avocado, tomato and arugula or spinach.
3. One cup cottage cheese (27 g) or plain Greek yogurt (23 g) - not fat free! -- Stir in fruit, cinnamon, flaxseed meal and raw nuts or seeds.
4. High-quality protein powder (1-2 scoops depending upon serving size) -- Mix into a green smoothie (recipe here ) or porridge made with whole grains (e.g., steel-cut oats, quinoa, millet), nuts and fruit.
5. Two tablespoons organic peanut butter (8 g) or almond butter (7 g) -- Spread on a sprouted-grain English muffin (8 g) and follow with protein powder (10-15 g) mixed with water or 100% fruit or veggie juice. (Not all sprouted-grain bread is high quality. I like Food for Life Ezekiel muffins located in the freezer section.)
Breakfast Reboot
Experiment with different dishes to find the right combination for your body; one that provides long-lasting physical and mental energy.
Don't Forget the Kids!
A protein-deficient breakfast impacts kids too. Sugary cereals and yogurts, refined-flour breads, pastries and fruit drinks will nose dive their mood, energy and concentration. Make sure their brains and bodies are well fueled with a balanced meal of lean protein (amount needed varies by age), healthy fats and whole grains.
As a holistic health and wellness coach, Renee Pletka, CHHC, helps busy worker bees ditch their junky eating and lifestyle habits so they can blast fat, stress and low energy without giving up everything they love, like wine or chocolate! Her personalized programs give clients a deeper understanding of what food and lifestyle choices work best for them. With her guidance, they make changes that are easy, enjoyable and everlasting. Clients shed pounds, amplify their energy, boost their mood, improve digestion, shrink stress and more--all without rigid rules, gimmicky diets or deprivation
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