Breakfast blues? Wake up from a ‘Groundhog Day’ rut


 

Mornings at my house are beginning to feel a little like the movie “Groundhog Day.” Even without an alarm, I’m waking up as early, or earlier, than I did before Working From Home became the order of the day. Now, instead of eating a quick bowl of cereal or hard-boiled egg and downing vitamins before dashing off to the office, there’s time in the morning — every morning — time with a capital T. Time to feel a cloak of responsibility to “make breakfast.” To feed others under our roof.

 

If your morning creativity has waned to the point of cheese toast or a box of frozen sausage biscuits from the grocery, I’m with you. And some days, that’s just fine. But these many weeks at home, with an all-access pass to the kitchen every moment we feel restless or anxious, is not, I’ve discovered, a good thing. Retaining some grasp on what’s healthy eating and what’s not is important to how we come out of this thing.

 

So, to help spark some ideas on starting the day off right (and to support immunity), today we include a couple of recipes from Family Features and SimplyProtein that focus on protein and fiber, while being low in sugar. The dishes are uncomplicated; if there are kids at home, let them get involved.

 

 

 

Better breakfast tips

 

To re-boot a healthy breakfast plan, consider these tips, provided by Family Features, from Dr. Jonathan Clinthorne and SimplyProtein:

 

  • Factor in fiber. When supporting immunity with nutrition, fiber feeds gut bacteria, which helps produce numerous compounds that accelerate the development of immune cells and boost their function. The immune system performs better when people replace highly refined, low-fiber carbohydrates with fiber-rich carbohydrates.

     

  • Pick ingredients packed with protein to boost immune function. Protein energy malnutrition is linked to poor immune function and can impair the ability of the immune system to fight viruses and bacteria.

     

  • Build a balanced breakfast. People burn more energy through a process known as “diet-induced thermogenesis” when they consume high-calorie breakfasts rather than high-calorie dinners. This can ultimately help with weight loss and suggests that eating more food early in the day is better for you than eating a large amount before bedtime.

     

  • Skip the sugar. Avoid the post-lunch sleepy feeling by ditching sugar. Instead, focus on low-glycemic snacks that won’t spike blood sugar, helping to control your appetite.

     

  • Feel more full longer. Eating immune supportive foods like vegetables, berries, nuts, seeds and protein-rich snack bars can help keep you full and satisfied while avoiding less nutritious alternatives.

     

    These recipes for avocado toast and yogurt parfait provide protein and energy with simple prep. Find more protein-packed recipes at simplyprotein.com.

     

     

    AVOCADO TOAST

     

     

    2 slices whole-wheat bread

     

    1 avocado, halved and sliced

     

    2 poached eggs

     

    Salt, to taste

     

    Pepper, to taste

     

    1/2 cup crushed SimplyProtein Barbecue Crunchy Bites (or small crushed croutons, etc.)

     

     

  • Toast bread slices.

     

  • Divide avocado slices among toast. Place one egg on each piece of toast then sprinkle with salt and pepper, to taste. Top toast with crushed crunchy bites.

     

     

    YOGURT PARFAIT

     

     

    1 cup Greek vanilla yogurt

     

    1/2 cup assorted fruit, such as strawberries, blueberries and kiwi

     

    1 tablespoon shaved almonds

     

    1 SimplyProtein Chocolate Chip Cookie Bar, crumbled (or other protein bar)

     

    Shaved coconut (optional)

     

     

  • In bowl, layer yogurt, fruit and shaved almonds. Top with crumbled cookie bar and shaved coconut, if desired.

     


     





  • Source link Weight Loss Breakfast

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