“All happiness depends on a leisurely breakfast.” ~John Gunther
I’m not going to lie to you. Sometimes, I skip breakfast. Okay, probably more than I’d like to admit – but I know it’s not smart. So I’m making a point of adding it back into my regular schedule. Why?
Because eating breakfast is an ideal way to jumpstart your metabolism (and your energy levels). For me, that means staying on track with my weight loss and maintenance (it’s an ongoing battle! I’ve lost more than 100 pounds and kept it off for more than three years – my story is here.)
But enough about me! Let’s talk about YOU.
Okay, so let me ask you: do you eat breakfast most of the time? As we’ve just discussed, breakfast is an essential part of your day. How crazy is it that this one meal can help you avoid blood sugar spikes and the temptation to eat too much during the day?
But if you’re anything like me? It feels like healthy breakfasts can be a challenge and sometimes it’s easier to just let it go.
Good news for lazy dieters: A healthy solution to the breakfast problem!
The good news is you can find a balance between your schedule and eating a healthy meal. It’s important to consider the long-term value of eating breakfast. This will give you a good reason to make the effort.
Breakfast: Why You Should Eat it (And What’s In It for You!)
- People who eat breakfast on a regular basis are statistically more successful at dieting and keeping the weight off than those who don’t. They are less likely to become (or stay) overweight in general.
- According to Consumer Reports: Eating within 2 hours of waking can make a difference in the way you metabolize glucose, or blood sugar, all day. Your glucose level rises every time you eat, and your pancreas produces insulin to shuttle the glucose into your cells, where it’s used for energy. Research is finding that keeping glucose and insulin in the right balance has important effects on metabolism and health.
- That might be, in part, because people who don’t eat breakfast are far more likely to overeat later in the day.
- “After a healthy breakfast your blood sugar increases a little bit, but it will take a while for your body to absorb it,” Eric Rimm, Sc.D., a Harvard professor of epidemiology and nutrition told Consumer Reports. “So you might not be hungry for lunch for 5 hours.”
According to WebMD, the following benefits can be felt almost immediately:
- A more nutritionally complete diet, higher in nutrients, vitamins and minerals
- Improved concentration and performance in the classroom or the boardroom
- More strength and endurance to engage in physical activity
- Lower cholesterol levels
Try these proven healthy-breakfast tips to start your day off right.
1. Discover your best breakfast choices. Breakfast is about more than just a cup of coffee and a bagel. The best breakfasts include many essential nutrients.
- A healthy breakfast combines fiber, carbs, good fats, and protein into one meal. These nutrients will help you feel full and keep going for hours.
- You probably have favorite breakfast foods. Consider making them healthier with a few adjustments or additions.
- Nobody is going to be mad at you if you don’t eat “standard” breakfast food 0 not everyone loves the usual fare. Just eat what you actually enjoy that fits into the guidelines above.
2. Breakfast can be beautiful! You can make breakfast an event at your home – maybe bring a little beauty to your breakfast table. Instead of rushing out of the home with a waffle in your hands, make breakfast a sit-down meal with your family. Not only will it FEEL positively luxurious (y’all know I love the good life!), but it’ll do you (and your family) plenty of good throughout the day.
- What does your breakfast table look like? Does it need an upgrade? Do it on the cheap! You can make it more inviting by adding a tablecloth, pretty dishes and flowers. These simple touches will make you want to enjoy the meal at the table – and you’re WORTH the time and trouble it’ll take you – and so are the people you love.
3. Like oatmeal? You can make it even better. Oatmeal is a healthy breakfast option that can fill you up and even help you feel warmer in the winter.
- Steel cut oats are the best when it comes to being healthy and losing weight – but even those little “just add water” packets can be useful in a pinch.
- Switch up your oatmeal and boost flavor by adding honey, milk and fruit. Find your favorite toppings and spice it up.
- Want something different? Even a sprinkle of cinnamon (boosts metabolism!) and some coconut oil could offer a rich but healthy treat. (Slightly off topic: I am LOVING coconut oil right now – it has changed my life! But that’s another post for another day…)
4. Try a power breakfast of fruit, cheese and toast for a quick pick-me-up. This powerful combo has protein and carbohydrates. Even bettter? They’re fast options and don’t take a lot of time to eat together.
5. Try a kid-friendly power breakfast! Make peanut butter waffles. Give waffles a protein boost to help satisfy you.
- Instead of syrup, add peanut butter to your waffles to make them healthier.
- You can also add apples, bananas or raisins to the top for a more delicious meal.
6. Shake it up! Make a breakfast shake. Shakes aren’t limited to lunch or snacks.
- A healthy breakfast shake can include your choice of milk, protein powder, peanut butter, fruits and vegetables.
- If you’re in a hurry, you can just go ahead and pick up some protein shakes at your local grocery store – I like the Special K ones. But lately I’m kind of doing my own thing – lots more natural stuff.
7. Upgrade your scrambled eggs. Scrambled eggs can be even healthier when you add vegetables to them as you cook.
- Consider adding peppers, mushrooms, asparagus, or other favorites.
- You can also add bacon or cheese, especially in healthy amounts.
8. Make a quick sandwich. Sandwiches are easy to make and can help you feel full.
- Make your sandwich with whole grain bread, vegetables such as tomatoes, and add protein.
- An egg makes for a nice sandwich in the morning too.
9. Try a sweet treat for a sweet morning. Try a fruit, nut, and yogurt parfait. A fruit parfait with your favorite nuts and healthy, plain yogurt is a good way to start your day.
- Try adding strawberries, blueberries and even dark chocolate chips to your parfait if you areject looking to change it up.
You already know that breakfast is crucial to staying fit and healthy, so avoid skipping it and make your life just a little better.
Give these tips a shot to make it an enjoyable meal and add healthy options. Try it for 30 days and watch your body and your life transform.
- Bee Healthy: Essential Oils for Mental and Physical Wellness (queenbeeing.com)
- 7 Quick & Dirty Ways to Boost Your Metabolism (queenbeeing.com)
- #DIY At-Home Fat Flush: Boost Metabolism and Rid Your Body of Toxins (queenbeeing.com)
- Coconut: Health Fad or Heart Glad? (massenmedical.com)
- Healthy Nut Butter Cookie Recipe (theepochtimes.com)
- 30 Days, 30 Ways: Try New Oils (williams-sonoma.com)
- 10 Simple Dinner Dishes For Your Next Family Meal (plumorganics.com)
- These 10 Things Can Make Your Life Pharmaceutical Free (wakingtimes.com)
- 80 Totally Awesome Uses for Coconut Oil (stage2omega.com)
- Bet You Never Knew You Could Lose Weight With These 5 Natural Foods (lifehack.org)
Angela Atkinson is a Certified Life Coach and the author of more than 20 books on narcissism, narcissistic abuse recovery and related topics. A recognized expert on narcissism and narcissistic personality disorder who has studied and written extensively on narcissistic relationships since 2006, Atkinson was inspired to begin her work as a result of having survived toxic relationships of her own.
Atkinson offers trauma-informed coaching and has certifications in life coaching, level 2 therapeutic model, CBT coaching, integrative wellness coaching, and NLP. She is a certified trauma support coach and certified family trauma professional. She also has a professional PTSD counseling certification. Her mission is to help those who have experienced the emotional and mental devastation that comes with narcissistic abuse in these incredibly toxic relationships to (re)discover their true selves, stop the gaslighting and manipulation and move forward into their genuine desires – into a life that is exactly what they choose for themselves.
Along with her solution-focused life coaching experience, Atkinson’s previous career in journalism and research helps her to offer both accurate and understandable information for survivors of abuse in a simple-to-understand way that helps to increase awareness in the narcissistic abuse recovery community. Atkinson founded QueenBeeing.com Narcissistic Abuse Recovery Support, the SPANily Narcissistic Abuse Recovery Support Groups and the Life Makeover Academy. In her life coaching practice, Atkinson’s clients enjoy her personalized approach that allows and encourages them to become the best possible versions of themselves and to succeed in doing what they love most. She offers individual and group coaching for victims and survivors of narcissistic abuse at NarcissisticAbuseRecovery.Online and NarcissismSupportCoach.com.