By Victoria Joanna  BBA, CNP, RNCP http://www.victoriajoanna.com/

By now, I’m sure everyone has heard about the importance of starting your day with a good breakfast.  Even so, this is still the meal among many of my clients for which I see the most room for improvement.  Given that it is such an important factor in setting up how you will feel the rest of the day, I thought the message is worth repeating.

The most common mistakes I see (outside of skipping breakfast altogether!) is not eating enough, eating too much sugar (this includes fruit) or eating too many carbohydrates.  The key is to have a balanced breakfast that includes a proper serving of protein so that your blood sugar is balanced and remains steady throughout the day.

We’re all incredibly busy and morning is one of the most hectic times of the day.  But I promise you, once you experience the benefits of a proper breakfast you will be changed for life!  While it may be tempting to grab a coffee and maybe a banana on the way out the door, remember that by not getting the right combination of nutrients at breakfast, you are more likely to get tried mid-morning and mid-afternoon as a result, and very likely to eat more at dinner.

Consider these benefits of balanced blood sugar levels: prolonged and sustained energy, reduced cravings, reduced risk of weight gain and obesity, reduced risk of diabetes and metabolic syndrome, improved hormone balance, immunity, concentration and mood.  Sounds good doesn’t it?  It’s definitely worth the extra effort in the morning!

You don’t need to make anything fancy or overly complicated.  It’s funny that when I give people examples of a healthy breakfast, they often feel they have few options and are afraid of getting bored.  Let’s face it…. Having a bagel with cream cheese or muffin and coffee for breakfast every single day isn’t exactly adventurous, yet many of us do this every day without thinking twice.  Instead, find two or maybe 3 healthy breakfast options that work with your lifestyle and alternate them throughout the week. 

The best breakfast choices include a combination of low glycemic complex carbohydrates, lean protein and healthy fats.  Avoid foods that are high glycemic and high in sugar or contain processed grains such as sugared cereals, white bread, bagels, muffins, croissants, etc.

Here are fast and easy breakfast ideas:

Warm and Hearty Oatmeal

-          Best options are slow-cooking or steel cut oats

-          Add 1 scoop of vanilla protein (once it’s cooked) for a better glycemic balance

-          Add 1 tbsp ground flaxseed to maximize fiber intake

-          Add a few chopped almonds/walnuts for added crunch, protein and healthy fats

**Quick tip: if you prefer to have your breakfast at work and don’t want to eat cold oatmeal (I highly don’t recommend micro-waving your food), I usually suggest buying Instant Organic Oatmeal packets (make sure they are organic), adding the flaxseed, protein and nuts and packing it in a container.  Once you get to work, you can just add water and enjoy.  While instant isn’t the ideal option, by adding the flaxseeds you are still getting your fiber and this breakfast is much better for you than muffins, bagels or fruit alone.

Protein & Fruit Smoothie

-          your choice of frozen fruit (1 cup total)

-          1 serving of vanilla whey protein powder (rice, soy or vegan protein powders are also an option if you have a sensitive digestive system)

-          1 cup of 1% organic milk (or dairy alternative such as almond or rice milk)

-          1 tbsp of ground flaxseeds

Eggs

-          use 1 whole egg + 2 egg whites

-          scrambled, hard-boiled or omelette with choice of vegetables

-          add 1 slice of whole grain bread

Really in a hurry?

-          Grab 1 slice of whole grain or sprouted bread

-          1 tbsp of natural nut butter (almond is a great choice for the calcium content)

-          1 small fruit

If you’re currently crunched for time in the mornings and can’t imagine making breakfast, here’s a tip: prepare your ingredients or make your meal the night before, or get up 10 minutes early (that’s all it takes!).  Taking that extra 10-15 minutes is worth it.  You and your health are worth it.  It will set you up for a great day so you can be at your best for your career, your friends and your family.