Give Your Breakfast a Makeover

by Kelley Johnsen on July 11, 2012

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Thank you to Kelley Johnsen for her contribution on starting your day with a healthy breakfast. I know I start my day with coffee more often than not, so this is a great reminder to fuel your body with healthy foods first thing in the morning. Be sure to check out Kelley’s other contributions on Nutrition and check out her blog after you read this post – you’ll find the link below.

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Most moms will admit that breakfast is their hardest time of day for eating healthy. This is totally understandable with the rushed mornings we have on a daily basis. Not to mention the easy options available like microwave breakfast sandwiches, frozen waffles and cereal items.

Breakfast is the most important meal of the day. Think about the time you ate dinner the night before, most likely between the hours of 5-7 p.m. Throughout the night you are fasting until breakfast. When you eat in the morning, you “break” the “fast”. This is the time to fill up your body with nutritious, filling and energizing foods.

What happens if you forget to fill the car with gas? Your body needs fuel too. Some cars need the right kind of gasoline or they sputter and don’t run as efficiently. Do you want to have your body sputtering and quitting on you later in the day?

You should never skip breakfast, but surveys say moms fill up on coffee rather than healthy foods. Fill your tank right and eat a healthy filling breakfast.

So let’s give breakfast a makeover! We spend time thinking about updating our looks, hair and clothes. This week, let’s make a breakfast makeover with great tasting simple natural foods.

Makeover Tips

  • Always eat within 1 hour of waking
  • Eat plenty of fruit
  • Add in live cultured fat free yogurt
  • Get away from frozen breakfast sandwiches and waffles – make your own
  • Make pancakes and waffles with healthy flours like whole wheat or gluten free
  • Substitute butter and syrups with yogurt
  • Occasionally substitute coffee for tea – it’s a great way to get more antioxidants
  • Make a couple days a week smoothie mornings – perfect for busy mornings
  • Have a hard-boiled egg with fruits and whole grains instead of scrambled eggs
  • Make your own granola, muffins and breakfast bars
  • For pancakes and waffles: reduce the amount of pancakes and add fresh fruits, yogurt and skip the syrup
  • Make your sunny side up eggs with coconut oil instead of butter
  • Add some mushrooms and other veggies to your egg sandwich
  • Make muffins or quiches and freeze them so they’re easy to grab on any morning to keep you from over indulging through the day

Ideas to Jazz Up Your Mornings

Presentation Matters

Another idea to consider is making your breakfast more presentable. Have you ever been to a brunch where they have the fruit cut in pretty ways, on pretty plates? What a great way to wake with a beautiful smoothie and a few pieces of cut fruit on the glass, maybe even a sprig of mint. Presentation can make a difference in your attitude to your day. I find enjoying a healthy, happy breakfast puts a smile on my face.

Going on Experience

I had the pleasure of my Father and Stepmother here for a visit. One of the great pleasures I had was making them food – simple and delicious meals that provide energy and promote health. One thing they kept saying was how much they where eating, but it was not heavy. By the end of their visit they felt great and knew it had to do with the type of food they where eating. I am so pleased to see they are taking some ideas to change their menu for better health. Sometimes it just takes a little experience to see how easy healthy eating can be.

Make a Menu

Most moms find it easier to start by making a menu. This way you can take the guesswork out and enjoy the task of making a healthy breakfast. When we make menus, we are not as tempted to just head to the pantry for a quick cereal, bagel or toast. Taking the time to make a morning menu will help you to make the most out of a healthy morning.

Including antioxidant-rich fruits in your daily menu will help keep your immune system healthy and strong. A good tip to remember is to change your fruits and rotate them on a 3-day cycle, so you’re sure to get an assortment of vitamins and minerals.

Dark Chocolate Peanut Butter Trail Bar Recipe
(Courtesy of NaturalPeanutButter.com)

Ingredients

  • ¾ cup Peanut Butter
  • ¼ cup raw honey
  • 6 tablespoons water
  • 1 cup chocolate whey protein powder drink mix
  • 2 cups granola cereal with raisins
  • ½ cup dark chocolate chips

Directions

  1. In a large 8×8 pan, foil pan on bottom and sides.
  2. Mix honey and peanut butter over stove, mixing until smooth.
  3. In separate bowl, stir in water and powder mix until blended and add to peanut butter mixture.
  4. Stir in granola and chocolate chips until everything is combined.
  5. Press evenly in pan and chill for 1 hour.
  6. Cut into bars and enjoy.

What are some of your favorite healthy breakfast tips?

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As a wife, mom of four, and Certified Nutrition Counselor, I care about my impact on the food choices we make. Everything we eat has a profound effect on our bodies, the environment and our future. We eat not just to satisfy hunger, but to nourish and enrich our lives. Eating and buying clean resources keeps your body and the Earth healthy and thriving.

About Kelley Johnsen

As a wife, mom of four, and Certified Nutrition Counselor, I care about my impact on the food choices we make. Everything we eat has a profound effect on our bodies, the environment and our future. We eat not just to satisfy hunger, but to nourish and enrich our lives. Eating and buying clean resources keeps your body and the Earth healthy and thriving.

{ 6 comments… read them below or add one }

1 katy
Twitter: given2fly46
July 11, 2012 at 8:52 am

Great breakfast ideas. I need a good breakfast in the morning and these will really start my day well. Thanks x
katy recently posted..Summer Smoothies

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2 Celebrate Woman
Twitter: DiscoverSelf
July 11, 2012 at 9:33 am

This is quite a collection of tips and recipes – all in one! Love it all. It’s so neat! Thank you.

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3 Clancy Harrison MS, RD, LDN July 11, 2012 at 12:22 pm

Great tips! I love to jazz up breakfast and make it healthy for my little ones. We love to add flax, hemp and chia seeds to our oatmeal, pancakes, and cold cereals. They are also known as sprinkles in my family for yogurt and smoothies.
Clancy Harrison MS, RD, LDN recently posted..Pick Your Own Raspberries at the Whistle Pig and Recipe Ideas

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4 Karminn July 12, 2012 at 11:57 pm

For me, breakfast are really important and I hope a lot of people would be aware with it.. It is the meal we should always have great and healthy food..
Karminn recently posted..Biometric Gun Safes

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5 Stephanie H
Twitter: lpninpain1
July 17, 2012 at 11:43 pm

thanks for the recipe I am a very lucky woman because I always eat break fast and per Dr orders I always have a Banana. Then some sort of whole grain cereal and FFmilk I do drink all the milk left in the bowl.

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6 ethancooper January 30, 2013 at 6:46 am

Proteins are categorized as either absolute or partial proteins. Absolute proteins enclose all nine amino acids which are not produced by the body, while incomplete proteins are short of at least one essential amino acid. In this Fruits that are high in protein are capable of supplying the protein necessity of our body.

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