Winning at Breakfast!

Depending on your metabolism, your movement patterns (exercise picture), your work demands, your parenting demands, and on and on, you are going to have different needs from the lady sitting next to you. I am here to say that THIS is why diets don't work! Because we all need something different, unique to our situation! The trick is figuring out what YOU need for YOUR situation (I can help you with that, click HERE to do a three day, free challenge with me). 

So, I have mustered up some ideas from the cobwebs of my brain for you to chew on, spit out what you don't like, and swallow what you do! Have fun! 

It’s often called the most important meal of the day. A morning meal helps to keep your blood sugar steady all day long. But not all breakfasts are created equal. To start your day off right, your breakfast should include fiber, lean protein, and healthy fats.

High in fiber, oatmeal can help keep blood sugar levels in check. Choose rolled or steel-cut oats. They’re less processed than the instant kind. Some people top them with fruit for sweetness (may be too many carbs) and nuts for an extra dose of fatty protein. Don’t have time to cook in the a.m.? 

Try overnight oats. Mix one part oatmeal with two parts water or almond milk. Leave it in the fridge for a creamy bowl in the morning. We usually add in some chia seeds to thicken and cinnamon to spice it up!

Morning oats don’t have to be sweet. You can top them vegetables and lean protein for a risotto-like dish. You can use dinner leftovers, such as roasted chicken, tomatoes, and spinach with a drizzle of lemon juice and olive oil. Or add sautéed kale and mushrooms and a cooked egg. Finish with a little low-sodium soy sauce and sesame seeds.

Give the classic PB&J a healthy upgrade. Spread no-sugar-added peanut, almond, or other nut butter on whole-grain toast or rice cakes. Look for bread with at least 3 grams of fiber per slice. Top with fresh fruit, such as slices of strawberries or raspberries if your sugar load can swing it. Always make sure that your bread, waffles, etc have WHOLE GRAIN as first ingredient. 

Scrambled, boiled, or poached, eggs are packed with protein -- there’s 6 grams in a large one. 
Protein takes longer to digest, which may help keep blood sugar levels steady. 
For an on-the-go meal, make a sandwich with a scrambled egg, low-fat cheese, and tomato slice on a whole-wheat English muffin. 
You can add a slice of lean meat, such as low-sodium ham or turkey, for extra protein.

Creamy Greek yogurt has less sugar and fewer carbs than the regular kind. It’s also high in protein, with 23 grams per cup. Layer plain yogurt with fiber-rich berries and nuts, such as walnuts and almonds. The nuts add crunch and healthy fats. But listen sister, get the clean stuff. Organic all the way. Local even better. 

Bonus: Eating nuts regularly can lower  your chances of having heart disease -- a condition that diabetes puts you more at risk for. But be mindful of fat content!

Pile on non-starchy vegetables, such as broccoli, spinach, kale, and tomatoes. They’re low in carbs and high in fiber and nutrients. They’re also good sources of vitamin C, and research suggests that getting enough of the vitamin can help your body manage blood sugar. 

Cottage cheese is a protein superstar. THIS is the stuff that we love around here. One cup of the low-fat kind packs in 28 grams of protein for only 6 grams of carbs. For a quick and easy breakfast, serve low-fat cottage cheese with fruit and nuts. A combo to try: Fresh or thawed sliced peaches and pistachios.

Smoothies are a tasty way to sneak more fruits and vegetables into your day. For a blueberry-spinach version, put a half-cup blueberries, cup of spinach, and half a banana into a blender. Pour in a half-cup of low-fat milk. Blend until smooth. For a healthy boost, add a spoonful of ground flaxseed. High in fiber and omega-3 fats, flaxseed may help lower blood sugar in people with diabetes.

I like to see my ladies chew their food, not drink it. For so many reasons, mainly based on EXPERIENCE. When I drink my calories, I am usually hungry an hour later. It's a mental thing (isn't it always?).