Ok ladies, it’s 2016 and it’s time to invigorate your breakfast in the New Year for a healthier, more energized you. Overnight, your body fasts and (thankfully) goes into rest mode. But in the morning, it’s time for a serious energy boost, which begins with a healthy breakfast.
The best nutrients to consume for breakfast include healthy fats, protein and fiber. You may have been taught that all fat is bad, but that is not true. We need fat in our diet to sustain all normal bodily functions. The best fats are monounsaturated fats such as almonds, peanuts, cashews, avocados, and polyunsaturated fats like walnuts, flaxseed, tofu, and essential fatty acids from salmon, tuna and other types of fish. Protein helps with the breakdown and repair process required in muscle growth and is also great for brain power. Fiber from whole grains and complex carbohydrates aid in sustaining energy by slowing the digestion process for a more efficient use of nutrients.
Here are 6 options to invigorate your breakfast in the New Year:
Oatmeal with Almond Butter: Oatmeal is a fabulous grain chock full of fiber and many heart-healthy benefits. Prepared with soymilk and a teaspoon of almond butter, you can fulfill your protein and healthy fat quota too. Plus, the nut butter adds a rich and delicious flavor to traditional oatmeal.
Breakfast Bowl: Create a smorgasbord of scrumptious breakfast nutrients with a breakfast bowl. Start with a hard-boiled egg white base and add in sautéed vegetables, salmon and avocado to your liking. Cover with a slice of cheese or soy cheese and milk for 30 seconds.
Greek Yogurt and Seasonal Berries: Greek yogurt has at least twice the protein and less sugar than regular yogurt, making it a terrific source of both protein and dairy. Seasonal berries offer lots of powerful antioxidants to strengthen cells and especially immune health.
Breakfast Burrito: Using a whole grain tortilla, wrap a slice of cheese, black or refried beans and scrambled eggs into a burrito. Feel free to toss in some veggies too, such as tomato, green peppers, onions or avocado. This breakfast twist contains all the energy essentials to get your day started with a bang.
Power Protein Smoothie: Blend up your breakfast with tons of wholesome nutrients. This is a great choice if you’re not a fan of raw vegetables. You can mask the taste of kale, spinach and other greens behind sweet fruits, nut butters and coconut milk. (Almond milk, soymilk and skim milk also work.) Add a scoop of flaxseed or chia seed for extra healthy fats, fiber and protein.
Egg Sandwich: Who needs a bacon, egg & cheese biscuit when you can make a healthy alternative? Toast whole grain bread or an English muffin and brush with olive oil. Cook a thin layer of egg in a skillet or microwave and add to bread. Top wit avocado, turkey bacon and/or cheese for a nutritious breakfast sandwich.
Invigorate your breakfast this New Year to start every day with energy. Bon Appétit!