I have been trying to change what I eat for breakfast, and found some great online resources that I would like to share.
Throughout the years and different phases of my life, I have struggled with breakfast. With the basic understanding that I need to eat something, my phases have included:
The College Years
Waking up at 11:45am, just in time for my first class of the day (at noon, I know...sad, sad), and this obviously created a breakfast challenge: literally no time to eat, no kitchen to cook with (living on-campus in dorm), and was not awake enough to really feel like eating, anyways.
The Young Professional Years
Well, I still had the issue of waking up too late to eat breakfast, but this time the consequences were more significant. I no longer could "roll out of bed" (and look like I did), could not wait an hour until class was over as I did before to eat, and either had a meeting to sit through, or would have an angry boss if I were late. My breakfast-of-choice usually ended up being a frozen waffle, toasted barely enough to be non-frozen, with a cup of coffee.
The New Mom
As a mom with an infant, the timing of breakfast could be anywhere from 2am until 10am, and as I was usually severely sleep-deprived, the phrase "choose foods wisely that are healthy and nutritious" was not an option; I was lucky if I managed to "choose something edible".
Mom of a Busy Toddler
This is my current state, and luckily life is a bit easier and predictable now. I have the same bedtime and rise time, and as I want to feed my son healthy foods, I now take the time to feed myself healthy foods as well. We are in a rush on some days (it takes an hour to get dressed, as he is exerting his independence...but that's a different story...). I still find it difficult to not only eat a healthy breakfast, but one that is quick(er) and not a large meal to cook. Convenience breakfast foods are very tempting, and I have yet to find one at the grocery store that meets my criteria: high fiber, low sugar, whole wheat, nutritious (vitamins & minerals), low fat, good protein, as well as filling and satisfying. Some products come close, but I am always sacrificing something (usually either fiber or sugar). There are a few organic, high fiber, whole wheat cereals and prepared pancake mixes that I have found acceptable, and it is easy to add my own sweetener (usually honey or Stevia).
I have also read about the importance of trying to add more vegetables, fruits and protein into your meal at breakfast, and to lessen the amount of carbohydrates consumed. Not that there is anything inherently wrong with the good carb, but I have found that I feel better if I concentrate on eating milk, egg, veggies and juice in the morning (compared to eating lots of baked good, or even cereal, in the morning). I love carbs, and actually prefer to save my servings for later in the day.
I'm curious if anyone has healthy breakfast recipes or other foods that they enjoy, and would like to share? I found a great article on this topic (7 pages long!) titled, Healthy Breakfast Ideas and Recipes. Another article, 10 Tasty, Easy and Healthy Breakfast Ideas was also a good read.
One recipe idea for you that I've enjoyed: making pancakes in advance, and adding ricotta cheese to batter (added protein!) and blueberries, adding more nutrients and fiber (1 cup equals about 4 g fiber). (You can view more fiber-rich foods at the Tufts Health and Fiber page.
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June 2, 2014 - 7:37pmThis Comment
I love fresh almond butter and dried cranberries. I get the ingredients from a local health food store that has a machine so I can grind my own almond butter (which is not dairy but just the crushed almonds). I also get non-sweetened cranberries. It's a bit tart but I can grab and mix it quickly. Best of luck, Linda (lslassiter)
July 20, 2009 - 9:02amThis Comment
My wife swears by Ezekiel bread because it is gluten free - for those gluten-sensitive among us.
July 16, 2009 - 6:07amThis Comment
Thank you Kristin for the information on the Muscle Milk! Wow, 3 pounds in 2 weeks--if you are looking to gain weight like your son is it looks like you have hit the jackpot with this drink! I'm going to look for it too and give it a try (the same version you use). The information about the whey powder boosting the immune system is interesting too.
My friend who loves the Ezekiel bread said she can buy it frozen at either Fry's or Safeway here in Phoenix or fresh at Trader Joe's. I'm sure you have seen it at Sprouts. She said it keeps great in the freezer and she just takes out what she wants and lightly toasts it.
I think we are all on the right track with trying to increase our protein. And it seems to be especially true for me in the morning. I hope some other readers weigh in with what they like for breakfast. Big hugs, Michelle
July 14, 2009 - 10:04pmThis Comment
Michelle, I actually went to Trader Joe's on my way home from work this evening and was surprised to see Ezekiel bread! So I bought a loaf and tried some of it with my dinner. It was great. I really appreciate the tip and I think I'll try the cinnamon raisin next time. Thanks again!
July 14, 2009 - 10:20pmThis Comment
Thanks for the reminder, I tried and like this last time I tried it. I forget about it though because I think it has to be refrigerated.
July 20, 2009 - 9:04amThis Comment
Hello everyone!
What a bunch of fantastic and tasty posts! Thank you Alison B for starting this great thread and everyone else for adding in your wonderful ideas and suggestions.
I know that a lot of us are trying to cut out toast in the morning, but I have a dear friend who just adores Ezekiel Bread. It's made from sprouted grains and is flour-free and is full of protein and she swears it toasts up just like regular whole wheat bread. She said a slice of Ezekiel Bread with some real butter on it and a scrambled egg with some shredded cheddar cheese and a dollop of salsa on top of it will keep her going all morning.
Man, I'm getting hungry just typing that! I want to try the Ezekiel Bread too. It sounds really good and a great way to enjoy healthy toast. Here is the website with more information about the products the company sells:
http://www.foodforlife.com/
Have any of you tried Ezekiel Bread? What do you think? And Kristin, would you please tell me more about Muscle Milk? It sounds interesting!
Again, great great posts ladies! Coming up with healthy breakfast ideas is something we can all use. Big hugs to all of you, Michelle
July 13, 2009 - 10:26pmThis Comment
Thanks for the tip on Ezekiel bread! I think I've seen it at Sprouts but I've never tried it. I'll have to pick up a loaf.
I love Muscle Milk and have a glass of the chocolate flavor in the morning with my breakfast. But I mix it with skim milk instead of water -- it's creamier and I get extra calcium and vitamins that way. I got into Muscle Milk when I was looking for a protein supplement for my son who is a real light-weight but wants to try out for the wrestling team when he starts high school this fall. The little guy only weighs 80 pounds, and needs at least another 10 to wrestle. His pediatrician recommended Muscle Milk and said to get the "collegiate" formula for him and also told me how much to give him according to his weight so I wouldn't be giving him too much protein, which could hurt his liver. It's been great for him because the added protein and calories have helped him to gain 3 pounds in just two weeks, which is a big deal for his body size.
I was so impressed with the vitamins/nutrients that are in Muscle Milk that I bought a different formula of it (not the collegiate -- but Muscle Milk "light" that has fewer calories and only 1g of fat compared to what my son takes) and I've found that it gives me a great boost in the morning and I'm more alert and have more stamina at work.
A colleague of mine at work also drinks Muscle Milk (the strawberry flavor) and she got started on it when a doctor told her that she should take whey protein to boost her immune system.
You can find Muscle Milk at Hi-Health, but I've also seen it already mixed up in individual bottles at various grocery stores like Safeway.
July 14, 2009 - 10:16amThis Comment
Hi Alison, I definitely agree that it is important to eat a healthy breakfast! I posted this same tip on other ASK that was pretty similar...my favorite healthy breakfast is Quaker Oatmeal with Vanilla protein powder. If you mix in the protein in with the dry oats and then add your milk/water, it turns out perfect! This way you get a filling satisfying breakfast that will help fuel your whole day. Plus, you won't need to add any additional sugar because of the sweetness the vanilla protein adds (you can also try cinnamon, chocolate, cookies and cream, etc there are tons of flavors to choose from)!
A good on-the-go breakfast is a protein shake. You can blend a little bit of protein powder, with your favorite fruit, juice and ice put it in a plastic cup and run out the door! I think a lot of women ignore that they should include protein in their diets, especially in the morning!
Hope that helps!
July 13, 2009 - 4:44pmThis Comment
Shana, great idea! What kind of protein powder do you buy?
July 13, 2009 - 4:55pmThis Comment