Thursday, April 15, 2010

Have the Breakfast Blahs?

You've heard it before, "Breakfast is the most important meal of the day." But who has time to eat a big breakfast? If you're like me, you're feeding kids, making lunches, brushing hair (while your little one screams), making sure everyone has on clean underwear, reminding everyone to brush their teeth, and then loading everyone into a minivan before chauffeuring the little angles to two different schools. Shew! I'm tired just thinking about it. Breakfast for yourself can often get lost in the shuffle. This can lead to lack of energy by mid-morning and/or ravenous snacking before lunch because you're starved.

So, how do you go about making breakfast the most important meal of the day. Well, first of all you need to pitch that IHOP version of breakfast (pancakes, eggs, bacon, hash browns, biscuits) out the window. "Important" doesn't mean gut-busting. "Important" also doesn't mean spending a lot of time slaving over a hot stove.

Stocking your pantry with healthy breakfast options is key. Often we make sure that we have plenty of foods for school or work lunches on hand as well as a variety dinner options, but other than bread and milk, the breakfast items often get overlooked. When you go shopping, it's a good idea to divide your list into Breakfast, Lunch, Dinner, Snacks, Miscellaneous categories so you don't neglect any area, especially the breakfast items. Also, if you make a point of listing breakfast items to purchase, then you'll be less likely to just grab a box of Fruit Loops and a gallon of milk and think your breakfast shopping is done. Listed below are a few good ideas for items to add to the Breakfast section of your shopping list:

oatmealsteel cut is probably the healthiest because it has more fiber, but quick-cook is fine and so is the instant, just be sure to get a brand that's not too high in sodium
nutsalmonds and walnuts are great choices
nut butters—almond and peanut are good choices
quinoa—quick-cooking whole grain (often found in the rice section) that's high in protein. Often used as a rice or pasta substitute, but it also makes a great hot breakfast cereal.
cream of wheat—a great source of iron and calcium and only takes about 3 minutes to prepare! Great with nuts and/or a little maple syrup on top
whole-grain, high-fiber cold cereals—any brand is fine, some come with added nuts which is fine too.
100% whole grain bread— this can be loaf, bagel, English muffin, whatever suits your fancy (Check the ingredients list of products that say "made with whole grain." If whole grain is first or second, it's probably okay, but often with "made with whole-grain" the whole grain is very little. Ingredients are listed in order of abundance. So whatever is listed first is the most abundant in the product.) Whole-grains will give you sustained energy for your day unlike refined and processed grains.
yogurt—traditional and/or Greek (which is denser and higher in protein); avoid the "dessert yogurts" with all the bells and whistles, they're often loaded with extra fat and sugar
in-season fruits—strawberries, blueberries, raspberries, blackberries, peaches, nectarines, etc.
year-round fruits—bananas, oranges, apples, grapes
canned or frozen fruits—be sure to buy fruits packed in "natural juices" and not heavy syrup
lowfat cottage cheese
eggs and/or egg substitutes—eggs aren't the evil bad-health culprit that we once thought they were. Eggs are a great source of complete protein. Leaving out the yolk is a great option. If you normally eat two eggs, try using one whole egg and one egg white. You probably won't notice much difference. They're are also several egg substitutes on the market that are pretty good.
lowfat or skim milk or soy milk

Invest a little prep time each week to make your busy mornings a little less hectic and help ensure you have the time to eat a nutritious breakfast. Take about 30-minutes over the weekend and chop up a variety of nuts and store them in a zippered plastic baggy. Nuts are a great way to add more "meat" to a cold or hot breakfast cereal. The added protein will keep you fuller feeling longer. Put berries in a colander and rinse with cold water. Shake out the excess water and then put the berries in zippered baggies. Toss a few of the bags in the freezer then you'll have some berries ready to pop in a breakfast smoothie. suggest that you use the "strive for 5" rule—5 grams of fiber and 5 grams of protein—when preparing breakfast. They explain that by balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat you'll do a better job of staving off hunger, plus you'll have more energy for the first part of your day. The following are two of the great examples that gives of balanced "strive for 5" breakfast ideas providiong at least 5 grams of fiber and 5 grams of protein:
Multigrain waffle (you can buy these frozen now) topped with 1/2-cup fresh fruit and 1/4 cup plain yogurt with 1/8 teaspoon vanilla extract and a pinch of ground cinnamon stirred in. (265 calories, 48 grams carbohydrate, 8 grams fiber, 11 grams protein, 5 grams fat, 1 gram saturated fat, 12 mg cholesterol, 386 mg sodium.)
Yogurt breakfast parfait made with 6 ounces low fat "lite" yogurt, 1/2-cup fresh chopped fruit and 1/2-cup low-fat granola. (302 calories, 65 grams carbohydrate, 7 grams fiber, 10 grams protein, 4 grams fat, 2 grams saturated fat, 4 mg cholesterol, 170 mg sodium.) For more examples, be sure to check out the website.

For those really busy days, keep some high-fiber granola bars on hand. Fiber One makes a good high-fiber bar. Grab one of those and a piece of fruit as you head out the door and you'll have your "strive for 5" and a pretty good start to your day. A lot better than that cream-filled chocolate covered doughnut from the convenient store. I promise.


gene said...

first! i am a huge fan of fat free plain yogurt with fruit and granola added, and it travels well (unmixed) to work. i also found that i like to make some extra whole grain pancakes, smear some natural PB on them while they are still warm, then freeze them. wrap loosely in waxpaper, and presto! they travel well, too.
keep up the great blog!

misszippy said...

Breakfast is my favorite--couldn't make it through the day without out. Current favorite is oatmeal with some almond butter mixed in, topped w/ banana. Yum!

RunnerDude said...

Hey Gene! I'm with ya man! I especially like plain Greek yogurt with fruit and/or granola.

RunnerDude said...

Hey Misszippy! That sounds good. I'll have to try it!

Steven Cohen said...

I've gone through a breakfast transformation via P90X. Used to have a healthy bowl of cereal & cranberry (100% juice), but changed to a variety of soy sausage english muffins w/cheese (changing to turkey sausage), OR oatmeal w/raisins, OR cottage cheese w/multi-grain bagel. Used to do the egg white scramblers, but that was weak. Switching back to real eggs. Protein is the key, isn't it?

RunnerDude said...

Hey Steven! Yep, protein is key, complex carb too. The complex carbs provide the enery to sustain you through the day or your exercise and the protein contains the essential amino acids that help with muscle rebuilding after your workouts.

Derek Hill said...

Great Posts! I like to start my day w/ whole grain bread with pnut butter and a little honey!

Unknown said...

Our youth shows us how important breakfast is more than any other group. The ones who skip breakfast are usually the ones who are losing focus in class because they are hungry and tired; it becomes obvious after recess or a break when they've had a chance to eat.
A lot of people argue "I can't eat first thing in the morning", my son being one of them. Rather than fight, I give him time to wake up and, then, he eats once he gets to school before the bell.

Eoin said...

A few years ago we used to hear of bodybuilders and athletes "drinking" raw eggs, is that good or bad? There is a salmonela risk of course!

RunnerDude said...

Hey Derek! Sounds good. I often have a toasted whole wheat English Muffin with peanutbutter and a dap of orange maralade on top. Yum!

RunnerDude said...

Hi Cynthia! Yep, some aren't early eaters. But whether it's right out of bed or a little later in the morning like your son, that breakfast will give a great start to the day. You are absolutely right about kids, breakfast and performance/attention at school. Very important.

RunnerDude said...

Hey Eoin! Yep, I remember the "Rocky Days" of eating raw eggs for protein. I've seen enough data on the high chance of getting salmonela from raw eggs that I'd highly recommend not doing that. There are great protein powder on the market (the 100% whey varieties are great) that you can add to shakes and such that I don't think the raw eggs are necessary anyway. Just becareful to find a protein powder that's not loade up with extra fat.