Hey ya’ll! Hope everyone had a good Friday night. I tried to go to bed early, but no someone wanted to ruin my good night of sleep by throwing a loud party next door, screaming bloody murder about things I could not even understand, and talking loud on the phone or computer (not really sure which one). Enough with complaining because that won’t do anything for the situation. It has been a productive morning though. I have gotten through most of my ten page anatomy and physiology review, so I’m in a good mood again. Plus UT women’s volleyball won last night in an extremely close match against Kentucky in their home stadium. Oh yeaaah. Tonight we play UCLA and I’m super nervous already because they sweeped Penn State (an enemy of UT).
Today I’m bring something new to my blog. I’m going to start focusing on more food, health, and nutrition related stuff because when I started this blog that was pretty much the purpose, but my funniness and goofiness sort of took over. Each week, usually on Fridays, but because I got that award I’m doing it on Saturday this week, I will do a post totally focused on some important nutrition fact. Today I’m focusing on breakfast. My favorite time of the day. Ya’ll know why. OATMEAL, but there is more to breakfast than just oats.
In my mind, breakfast is probably the most important meal of the day. Due to the gap between our last meal from the night before and the next morning, our brain and muscles need a source of energy to function. Without a real meal, you will still be able to get through the day, but having a hearty meal allows you to concentrate better, be more productive, and feel less lethargic. Besides providing general body function, eating breakfast has shown to actually help you lose weight instead of gain. Most people assume the opposite, but by not eating breakfast people tend to eat more later on in the day not realizing that calories add up quickly. Metabolism is key in this because by eating breakfast it allows your body to keep your metabolism running instead of slowing it down, which is key in weight loss.
“I don’t like breakfast foods”, “I don’t have time to eat breakfast”, or “I don’t get full from breakfast” are some of the common things we hear when it comes to morning meal discussion, but don’t worry I have some healthy choices for you to eat.
1. Make the oats either the day of or the night before by microwaving oats and water for 2:55, letting sit in microwave for 5 minutes, then placing in the fridge.
2. Place cottage cheese, truvia, and vanilla extract in oats and mix well.
3. Microwave half of the blackberries for about one minute or until warm and there is blackberry juice present.
4. Pour microwaved blackberries in oatmeal and mix well.
5. Top with remaining blackberries and 2 tbsp of PB2
Of course I’m going to say oatmeal is a good option for breakfast, but it is not just because I love it. Oatmeal is a good source of fiber, protein, and it is low fat. Due to its fiber and protein content, it allows you to stay full longer than a sugary cereal or granola bar would. Besides having just a good nutrient composition, oatmeal can also be considered a functional food because oats have shown to lower cholesterol, blood pressure, blood triglycerides, increases insulin sensitivity, and lowers the risk of coronary heart disease. Sign me up please. Besides the oats, adding fruit increases the fiber content even more and blackberries are also a functional food. The cottage cheese is a source of dairy, and the peanut butter is a healthy fat. Now that is a meal that packs a healthy punch, will keep you full for hours, is easy to make if you are in a hurry, and you can create a bowl of oatmeal to your liking.
Finally I make a perfect omelet and the picture comes out blurry. Just my luck. Anyways, eggs are always a good option for breakfast. Personally I use egg whites instead of whole eggs because the yolk in eggs contains high cholesterol and fat, and when you switch to egg whites you are still getting a ton of nutritional benefits. Most of an egg’s protein is actually from the egg white or albumin, so by consuming egg whites only you are not missing out on benefits. The protein will help keep you full until your mid day snack or next meal. Egg whites are low in calories, so you can increase your nutrient intake and add more food items to bulk it up with flavor and calories. I usually fill my omelet with a minimum of two vegetables (but usually more) and another source of protein. In this omelet, I have mushrooms, onions, green peppers, slices of ham, and low fat shredded cheese. The vegetables provide fiber, the ham increases the protein amount, and the cheese is a good source of healthy dairy. This is pretty easy to cook, the eggs coagulate pretty quickly, and yet again you can customize an omelet to your liking. I choose to make this breakfast before I go to the gym and head to class after I work out, and it tends to keep me full until after my class. Pretty successful, don’t you think?
While I’m not an advocate of quick breakfasts, sometimes you are in a real rush and you don’t have time to whip up an omelet or a bowl of oats, so frozen products can be a healthy alternative depending on what you are choosing. Obviously you shouldn’t be eating toaster pastries, but by choosing products that have flaxseed and more nutritional ingredients you are saving yourself from the harms of high fat foods. These are Vans Gluten Free Blueberry Waffles with sliced strawberries and sugar free syrup on top of them. In order to make a quick product more filling, add things such as fruit to increase the amount of filling fiber in a meal. Another alternative you can do with waffles is make a sandwich with an egg, a couple slices of meat, veggies, and cheese. This way you are eating a more filling meal that will help you get through the long hours in a day.
Some of my random breakfast advice:
1. Drink a glass of water while preparing your breakfast, and then another while you eat. This will help you make sure you get all of your daily water intake.
2. Do not eat bars for a meal. They will not fill you up, they do not provide an adequate amount of nutrients, and you will end up consuming more. If you do this at least make sure you pair it with some fruit and other small items like a greek yogurt.
3. Just don’t skip breakfast!
Hope everyone has a lovely Saturday! I will hopefully be attending the UT mens basketball game, but if not I’m going home to my mom’s for a couple of days to do some last minute things before Israel and to get some peaceful sleep before my two biggest finals.
What is your favorite thing to eat for breakfast?
What is your best advice to others in regards to breakfast?