Good Morning, did you fuel your body right?

So you woke up this morning, probably hit the snooze at least once, maybe twice, took a shower and got ready to start your day, right? What's missing here? Hmmm... BREAKFAST! Thats right breakfast, did you take the time to eat this morning and if so is it something that will keep you fueled throughout the day or are you hooking that caffine IV drip up to keep you functioning?



For those of us that do like coffee, we need to be aware of the added sugars and fats, especially focusing on the amount of cream or flavored coffee creamers we use.

Back to breakfast, why is this so important?

• To improve concentration and performance
• To have more strength and endurance when performing physical activities
• For weight control: eating a healthy breakfast can reduce hunger throughout the day which may help people make better food choices at other meals (smaller portions, balanced diet)

So based on the above information, even if you don't have much time, it is still important to grab something, but what, a doughnut on the run? NO! You want to focus on lean proteins, complex carbs, soluble fiber and healthy fats. Sure that seems like a lot to think about and you're already running late, here's where I help! Let's look at some healthy options that will fuel the body and keep you away from a mid-morning hunger pain or sugar crash.

(We don't want this!)

Lean Protein Options                            Soluble Fiber
Cottage Cheese, low fat or fat free        Oatmeal
Greek Yogurt, 0% fat                             Fresh Fruits: apples, oranges, strawberries
Peanut Butter                                         Kashi Go Lean Cereal
Almonds                                                Cheerios
Skim Milk                                             
Kashi Go Lean Cereal
Eggs/Egg Whites

Keep in mind whole wheat/whole grain!
And don't forget the healthy fats: nuts and seeds are like chewable vitamins! Just remember serving size because they do have calories!

So what would my typical breakfast look like?

Well this morning I hit the snooze more times than I should have so I found myself in the situation where I was pushed for time but I still grabbed a quick breakfast.

Fat free cottage cheese, cut-up half an apple, sprinkled walnuts on top and added a couple dashes of cinnamon.

Didn't take that long and I cut up the other half of the apple to take to work with me (multi-tasking is crucial when time's not on your side).

Other options for breakfast could be a bowl of Kashi Go lean Crunch Cereal with skim milk and strawberries.
(This one is in my pantry and I LOVE IT)

Keep greek yogurt in the fridge which is a high protein, low fat or fat free food that can be mixed with fruit (fresh or frozen) and topped with a sprinkling of Kashi Cereal.

All of these are quick, simple and will keep you focused and fueled until lunchtime.

So remember....
Skip this!!!                                                



Pick this!
                                                                


And have a wonderful rest of your day!

Ash