Power Breakfasts for a Productive Day

Your alarm goes off long before you think it should. The cat, snoozing on the bed, opens one eye and looks at you with disdain. You feel the need to apologize, but common sense trickles into your sleep-deprived mind and you ignore the cat and head to the shower. Twenty-five minutes later, you’re almost awake, dressed and late for work. Bolting out the door, you figure you’ll just grab something at the nearest fast food establishment.

WAIT a second! Life doesn’t have to be lived in the fast food lane! You have options!

I admit it – I’m a breakfast food junkie. I hate getting out of bed, hate getting ready and absolutely HATE eating breakfast before I dive into traffic. I come to work, head to the Bistro and gravitate towards the French toast and bacon combo meal. Patting myself on the back for having only 2 slices of bacon AND a bottle of water, I think I’ve done myself a real favor. Until I start to nod off at my computer 2 hours later.

Breakfast has an effect on you that’s different from any other meal because the time between dinner and breakfast is the longest time your body is without nourishment. Prolonged fasting might lead to a bigger than normal boost in “hunger hormones”, which encourage you to overeat at your next meal.

Healthy food doesn’t have to be depressing! If you plan right, you can bake up some bread, make some cookies or hard boil eggs on the weekend to save you even more time during the workday rush. Take a look at some of these breakfast ideas and leave that fast food lane forever!

1. CREAMY BERRY QUINOA PARFAIT

Quinoa (pronounced KEEN-wah) is a terrific addition to your productive breakfast. It’s high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E and various antioxidants.

Strawberries, blueberries, blackberries and raspberries are rich in nutrients, antioxidants and phytochemicals which may help prevent (and, in some cases, reverse) the effects of aging, cardiovascular disease, arthritis, diabetes, high blood pressure and certain types of cancer. Who doesn’t want to prevent cancer?

2. CHEESY EGGWICH

Eggs are among the most nutritious foods on the planet! Eggs contain Vitamin A, Folate, Vitamins B5, B12, B2, Phosphorus and Selenium. They have 77 calories, 6 grams of protein and 5 grams of healthy fats.

Make sure you choose 100% whole wheat English muffins. The bran and the germ of the wheat will remain which are the most nutrient rich parts of wheat. Whole grains can also substantially lower Type 2 Diabetes risks and can help prevent gallstones. (I’m going home and eating an entire box of whole wheat English muffins!)

Add some cottage cheese and you’ve got a terrific, healthy breakfast sandwich.

3. CHIA CRUNCH

Did you know that “chia” is the ancient Mayan word for “strength”? Chia seeds were extremely important for Aztecs and Mayans back in the day. They should be just as important to you in the modern day as they contain a massive amount of nutrients with very few calories.

Add these to some low-fat Greek yogurt and cooked quinoa and you’ve got a super healthy on-the-go breakfast!

4. PROTEIN EGGSADILLA

To get more bang for your buck and keep your calorie count lower, opt to add egg whites to 1 whole egg to give you more food with less calories and no fat in the whites. Scramble them up, put them on a whole-wheat tortilla, and add some salsa and cheese and you are good to go.

Cheese is a great addition to any healthy breakfast as long as you don’t go overboard! Cheese has high quality proteins and calcium (which is good for your bones). It can also help prevent cancer (there’s that word again!) but if you eat too much, you will gain weight. Look for reduced fat cheese to add to your Eggsadilla if you’re a cheese maniac like me.

5. ALMOND BRAN CRUNCH

Don’t dis the almond just because it’s high in fat. Used in moderation, they can really boost your morning meal. Almonds contain fiber, protein, Vitamin E, manganese, and magnesium and are loaded with antioxidants. They also contain fat (14 grams, 9 of which are monounsaturated) which is why you shouldn’t pile them into your cereal.

Greek yogurt is a terrific way to add protein to your breakfast, without adding the fats in, say, bacon or sausage. It’s packed with probiotics, Vitamin B12 and Potassium.

6. CINNAMON FRENCH TOAST WITH YOGURT

French toast? French toast? That’s my go-to breakfast splurge!!!! Well, if you do it the right way, you’ll be saving tons in fat and calories AND it will give you the boost you need to get through your hectic day.

Use whole-grain bread and serve with yogurt. I would suggest adding some fruit or maybe even a few chopped up almonds to give it a nice crunch.

Well, it’s just about the time for me to indulge in some breakfast. I’ve been awake for a couple hours and my energy is waning. Our Bistro has some terrific whole wheat bread and fruit…I’m feeling a French toast splurge coming on!

For complete recipes, please check out Livestrong.com