Do you ever wake up and immediately know it’s going to be a rough day?
- The kids are screaming.
- You overslept.
- And when you look down, your socks don’t match.
Yes, it’s THAT kind of day.
While you might feel like a total mess, you can take control by indulging in an energy-packed breakfast that will fuel your brain to focus and take on the day!
I’m featured in this Brain Boosting Breakfast article article on The Stir, where I discuss the the key ingredients that will turn your breakfast into a powerhouse meal. The article focuses on kids, but I have modified the tips below to keep YOUR energy and productivity high, no matter what kind of day you’re having.
3 Powerful Breakfast Nutrients
PROTEIN. Protein burns slower than carbohydrates, keeping you satisfied longer than sugary alternatives and minimizing those mid-morning hunger pangs.
- Favorite Breakfast Proteins: eggs, lowfat Greek yogurt, cottage cheese
COMPLEX CARBOHYDRATES LOADED WITH FIBER. Fiber slows the digestion of sugar so you don’t get that immediate sugar rush followed by an energy crash typical of high carb breakfast choices (bagels, donuts, pancakes, cereal). It is important for gut health (fiber prevents constipation) and reduces the risk of chronic diseases like diabetes, obesity, high cholesterol, and heart disease.
- Best Sources for Breakfast Fiber: whole grain breads and cereals, fruits and vegetables, oatmeal
HEALTHY FATS. These include monounsaturated fats and polyunsaturated omega-3s, which are loaded with anti-oxidants and anti-inflammatory agents and essential for brain development. Steer clear of saturated fats.
- Healthy Fat Sources: avocados, peanut butter, nuts, chia and flaxseeds, olive and coconut oil
These 4 Solid Breakfasts will Boost your Brain, Productivity and Metabolism:
- Veggie omelet – Vegetables are great sources of fiber to make this a high protein, high fiber meal that will fuel your morning for hours!
- Greek Yogurt Parfait – Add 3 parts plain Greek yogurt to 1 part lowfat fruit yogurt. Top it with berries, cinnamon, slivered almonds or chia seeds. Depending on your toppings, your high protein breakfast can be loaded with fiber and healthy fats.
- Hard-boiled eggs – serve these with a side of fruit and/or whole-grain toast for a protein-rich meal.
- Creamy Fruity French Toast – Fry a slice of egg-covered whole grain toast in coconut oil. Forget the syrup! Add a dollop of Greek yogurt and some fresh fruit and nuts for an energy-packed meal.
For ways to boost your child’s brain with breakfast, read this article.
How do you start your morning? Does a nutritious breakfast affect your energy through lunch? Please leave a comment below.