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Start Your Day Off Right!

For many people, one of the first things they feel in the morning is a craving. For some, it’s a craving for coffee or tea. Others crave something sweet, like a danish. Or maybe it’s a bagel with cream cheese.frittata

Why is this a potential problem? Because your morning choices set the tone for the rest of your day.  But if you choose carefully, you can have a power-filled, energetic, positive 24 hours.  And even better, you won’t be reaching for unhealthy snacks the rest of the day.  Sound good?  Keep reading…

Why it works

  1. Include protein, fat and fiber in your morning meal – healthy choices are digested slowly and so they keep you fuller, longer.
  2. A healthy breakfast keeps your blood sugar and insulin levels from making sharp, sudden rises.
  3. A satisfied feeling in the morning can continue through the day, reducing the desire for snacks.
  4. If you’re not feeling as desperate to snack, you’ll be less likely to make poor choices.
  5. Don’t skip breakfast! Studies have shown that eating breakfast reduces your hunger-stimulating hormone (ghrelin) which means you’ll be less hungry.

Tips

  1. Include a lean protein – this will help you to feel full (ex, eggs, black beans)
  2. Healthy grains – keep it to a minimum, and make it a whole grain (ex, slice of whole wheat bread, brown rice, oats)
  3. Fat is your friend as long as you choose a healthy fat (ex, olive oil)
  4. Hydrate – wash it down with a glass of water.  This also helps you feel full.
  5. Skip the sweets – this will prevent your body from craving sugar the rest of the morning, and even the rest of the day
  6. Think of breakfast as fuel for your day – choose well for a healthy day!

Breakfast Ideas

  • vegetable omelet, with whole wheat bread
  • cottage cheese, with nuts and fresh fruit
  • plain Greek yogurt, with nuts and fresh fruit
  • quinoa
  • tofu

Try these suggestions for a few days, and let me know if you feel a difference!