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Three MUST Eat Breakfast Foods

BREAKFAST IS BY FAR MY FAVORITE MEAL!

In fact, my go-to dinner whenever my husband works late is Breakfast for Dinner! I take that "breakfast is the most important meal of the day" to a whole new level!

Why is breakfast so important? After a long night of fasting your body is waiting for you to refuel. What you give it will effect your entire day! Your energy level. Your mental focus. Your bodies ability to burn fat. Your food cravings.

Protein is the terminator when it comes to cravings and fat storage. It balances blood sugar and repairs those hard working muscles, making them stronger and bigger fat burners. Protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it.

Struggle to get in FIVE-SEVEN servings of veggies a day? You are not alone. Pumping up the veggies first thing in the morning can give you a ton of extra fiber taking one step closer to becoming a consistent pooper #lifegoals. They are also packed with mega vitamins and minerals. BONUS!

I'm going to show you how to power pack your breakfast with protein. AND amp up the veggies and healthy fats first thing in the morning too. Welcome to your soon-to-be favourite new “go-to” breakfasts.

BREAKFAST FOOD #1: EGGS

Yes, eggs are the “quintessential” breakfast food. And for good reason!

No, I'm not talking about processed egg whites in a carton. I mean actual whole “eggs”.

Egg whites are mostly protein while the yolks are the real nutritional powerhouses. Those yolks contain vitamins, minerals, antioxidants, and healthy fats. So for the love of Zeus, stop tossing those savory yellow nutrition bombs down the drain.

Eggs help you feel full longer, and stabilize blood sugar and insulin. Keeping your body burning your fat stores ALL. DAY. LONG.

Eggs are nature's fast food! It's so easy to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you're running short on time.

And...nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. In case you are behind on the research, let me catch you up. Egg yokes = Good. Douching = Bad. Thanks for all the mis-information 1980's.

Be careful not to overcook the egg yokes those as too high of a temperature can cause some of that good fat to oxidize. It's the oxidized fat that's bad for the ole' ticker.

BREAKFAST FOOD #2: NUTS AND/OR SEEDS

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber. Is there anything these little miracle foods don't do?

Before you go all crazy though, I'm talking about the real, whole, unsweetened nuts and seeds here. Don't be fooled by “candied” nuts, sweetened nut/seed butters, or chia “cereals” with added sugars.

Nuts and seeds are also the ultimate fast food if you're running late in the mornings. Grab a small handful of almonds, walnuts, or pumpkin seeds as you're running out the door. You can nosh on them while you're commuting.

Not to mention how easy it is to add a spoonful of nut/seed butter into your morning breakfast smoothie. I never make a smoothie without a spoonful of chia seeds!

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter. Add your regular hot tea and a tablespoon or two of a creamy nut or seed butter into your blender & blend until frothy. Delicious. No more need for that 59 gram sugar Starbucks Latte! You're welcome.

BREAKFAST FOOD #3: VEGGIES

You know I would be remiss to not recommend veggies at every meal, right?

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water. You can't go wrong adding them into every single meal of the day. If you don't already, you should definitely try them for breakfast!

And no, you don't need to have a salad or roasted veggies for breakfast (but you totally can - hmmmmm I smell a roasted veggie hash recipe in your future)! You wouldn't be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal. Including breakfast.

I've included a delicious recipe below for you to try (and customize) for your next breakfast.

Hot Tip: Roast extra veggies while making dinner the night before for a SUPER quick breakfast the next morning.

ROASTED SWEET POTATO HASH

Serves 1

1Tbsp Olive Oil divided

2 Eggs

½ cup of broccoli

½ cup diced sweet potato

½ a diced onion

¼ cup of diced bell peppers (I like yellow)

1 Tbsp of raw pumpkin seeds (optional)

Directions

Toss sweet potatoes with ½ tbsp olive oil. Sprinkle with salt and pepper. Roast in oven for 20 minutes on 400 degrees F.

Meanwhile, toss broccoli and peppers with ½ tbsp olive oil. Season with garlic, salt and pepper. Add to the oven with the roasted sweet potatoes and roast them all for another 15 minutes.

While veggies are roasting, add a splash of olive oil to a frying pan on low-medium heat. Fry 2 eggs until desired firmness (remember, don’t overcook the yokes). Recipe is best when egg yolks are still runny.

Remove veggies from oven and place in a breakfast bowl. Place eggs on top.

Sprinkle a tbsp of pumpkin seeds on top! Triple Threat Breakfast!

Serve & Enjoy!

Tip: Substitute grated, sliced, or diced portion of your favourite vegetable. Try grated carrots, chopped kale or sliced mushrooms.

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

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Calgary, Alberta

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shannon@thrivefromtheinside.com

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