The Most Important Meal of the Day

 Breakfast this morning was based upon what needed to be used up. Bread that was about to start molding, cherries that had seen better days, an {almost} mushy avocado, {local} organic eggs, and {local} bacon* we found hiding in the freezer. We threw it all together into something pretty tasty!

I'm under the impression that most Americans think of breakfast as an afterthought.  The common trend is to rush out the door, barely making it to work on time. If you're lucky, maybe you had time to grab a sugary cereal bar. In our house quite the opposite is true. Pardon me for sounding like a total cliche dork, but breakfast is the most important meal of the day! We always make it a point to prepare breakfast, sit at the table, and eat. As a result, I feel much more energized and ready to tackle my day. The large mug of caffeine helps too :)
I cringe at the thought of how many people I know who don't eat breakfast. Our bodies are not programmed to fast for such a long period of time. When you wake up from sleeping for 8-10 hours, and then you head out the door with no food in your stomach, your metabolism is slowing down A LOT. If you are trying to lose weight/ maintain your weight, eating breakfast everyday is the best no-brainer way to do it. Don't even get me started about parents who send their kids to school with no breakfast. Glucose is the ONLY source of energy that your brain is capable of using. It's no wonder so many kids can't focus at school if they are eating a poor breakfast or not eating breakfast at all.

I would love to tell you that I wake up at the crack of dawn everyday and whip up a fancy breakfast for the three of us, but let's be realistic. I really only prepare a time consuming breakfast once or twice a week. We typically just fend for ourselves. A common breakfast for James and I is toast with peanut butter and fruit. I also love overnight oats in lots of different variations. Sophia goes through phases of what she likes. Right now she is loving O's cereal from Whole Foods. It is organic and totally natural with zero unnecessary ingredients. Because it is not sweetened like most kid's cereal, we sprinkle it with cinnamon and a teeny tiny drizzle of honey. She eats it with non-homogenized whole milk.
Now that I have scolded you for not eating breakfast everyday, you are probably wondering what defines a healthy breakfast. I thought you would never ask! In the simplest of terms, a healthy breakfast consists of 1-2 servings of complex carbohydrates, 1-2 servings of fruit/veggie, 1-2 ounces protein, 1 serving of heart healthy fat. Below are a few examples that will provide a nutritious breakfast to kick start your day and keep you full until lunch. If you are more inclined to eat several small meals, save the fruit or nuts for a mid morning snack.


Healthy Breakfasts
2 Slices whole grain toast with peanut butter and 1 banana
1 cup cooked oatmeal with milk; walnuts; dried fruit
2 egg omelet with tomatoes, avocado, cheese; 1 slice whole grain toast; 1 apple
1 1/2 cups whole grain cereal; milk; 2 tbsp almonds; watermelon
2 whole grain pancakes with chopped nuts; fresh berries; 1 sausage link*
Ham and egg sandwich on whole grain bread; tomato slices; melon
1 cup granola; 1 cup yogurt; fresh berries; 1 tbsp almond butter
Breakfast burrito on whole grain tortilla, eggs, black beans, avocado,  corn, cheese; fresh fruit

I hope these give you some good pointers about how to prepare a healthy, satiating breakfast. Please leave some of your favorite breakfast ideas in the comments below. Happy Friday!

*Although I don't advocate eating high fat sausage and bacon on a regular basis, I see nothing wrong with enjoying it in small portions throughout the week. Try to choose local or organic if possible to be sure that the meat does not contain antibiotics, by products, or  sodium nitrates.

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